Roll Tibialis Anterior

Muscles worked

Setup

1. Place a foam roller on the floor and get into a quadruped (all-fours) position.
2. Place the front of one shin—just below the knee and slightly to the outside of the bone—directly on the roller.
3. Support your upper body weight with your hands and keep the opposite knee on the floor for balance.

How to do it

1. Slowly roll your body forward so the roller moves down the length of your shin toward your ankle.
2. Inhale as you roll down and exhale as you pull your body back toward the starting position.
3. Maintain a slow, controlled tempo, taking approximately 5 seconds to travel the length of the muscle.
4. Pause and hold on any particularly tender spots for 20-30 seconds to allow the tissue to release.

Form checklist

• Avoid rolling directly on the tibia (shin bone); stay on the muscle belly just to the outside.
• Keep your core engaged to prevent your lower back from sagging during the movement.
• Maintain a neutral neck and spine by looking at the floor between your hands.
• Keep the foot of the leg being rolled relaxed to allow for deeper tissue penetration.

Pro tips

• When you find a tight spot, perform small ankle circles or pump your foot up and down to create a 'tack and stretch' effect.
• Angle your shin slightly inward or outward to target different fibers of the tibialis anterior muscle.

Make it harder

• Lift your supporting knee off the ground to put more of your total body weight onto the foam roller.
• Stack your non-working leg on top of the calf of the leg being rolled to significantly increase the pressure.

Frequently asked

What muscles does the roll tibialis anterior work?

The roll tibialis anterior primarily targets the tibialis, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the roll tibialis anterior?

The roll tibialis anterior uses foam roller.

Is the roll tibialis anterior good for beginners?

Yes. The roll tibialis anterior is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Adductor StretchBeginner · adductors
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques