Roll Tibialis Anterior Single Leg Lying On Floor

Muscles worked

Setup

1. Place a foam roller on the floor and get into a quadruped (all-fours) position.
2. Position the front of your right shin (just below the knee) directly on top of the foam roller.
3. Keep your hands flat on the floor under your shoulders and your left leg out to the side for support.
4. Shift your body weight forward so the pressure is concentrated on the shin of the leg on the roller.

How to do it

1. Slowly roll your body forward, moving the roller down the length of the shin toward the ankle.
2. Exhale as you move, maintaining a slow tempo of about one inch per second.
3. Pause and hold on any particularly tender spots for 20-30 seconds to allow the muscle to release.
4. Inhale as you roll back up toward the knee, stopping just before the joint.

Form checklist

• Avoid rolling directly over the bony part of the shin; stay slightly to the outside on the muscle belly.
• Keep your core engaged to maintain a neutral spine and prevent lower back sagging.
• Do not roll over the knee joint or the ankle bone.
• Maintain controlled pressure by using your hands and the supporting leg to adjust weight.

Pro tips

• Slowly point and flex your toes (dorsiflexion and plantarflexion) while the roller is on a tender spot to perform an active release.
• Slightly rotate your shin inward and outward as you roll to target the different fibers of the tibialis anterior.

Make it harder

• Stack your non-working leg on top of the calf of the working leg to significantly increase the downward pressure on the foam roller.

Frequently asked

What muscles does the roll tibialis anterior single leg lying on floor work?

The roll tibialis anterior single leg lying on floor primarily targets the calves, and also works the abs, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the roll tibialis anterior single leg lying on floor?

The roll tibialis anterior single leg lying on floor uses foam roller.

Is the roll tibialis anterior single leg lying on floor good for beginners?

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

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