Seated Single Leg Tibialis Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with your back straight and your core engaged.
2. Extend one leg forward, keeping the knee straight or slightly bent, with only the heel resting on the floor.
3. Place your non-working foot firmly on the ground to maintain balance and stability.

How to do it

1. Pull your toes and the ball of your foot toward your shin as high as possible while keeping your heel anchored to the floor.
2. Exhale as you reach the top of the movement, squeezing the muscle on the front of your shin for one second.
3. Inhale as you slowly lower your foot back toward the floor under control, using a 2-second eccentric tempo.
4. Complete the full set on one leg before switching to the other side.

Form checklist

• Keep the heel of the working leg glued to the floor throughout the entire set.
• Avoid moving the knee or hip; the movement should occur strictly at the ankle joint.
• Ensure you reach a full range of motion, pulling the toes up as far as your mobility allows.
• Maintain an upright posture without leaning back to compensate for the movement.

Pro tips

• Focus on the mind-muscle connection by visualizing the muscle on the front of your shin shortening as you pull your toes up.
• Pause and hold the peak contraction to increase time under tension, as this muscle responds well to high-intensity holds.

Make it harder

• Place a light dumbbell or a resistance band over the top of the foot to add external load.
• Perform the exercise with a slower 4-second eccentric phase to further challenge the muscle's endurance.

Frequently asked

What muscles does the seated single leg tibialis press work?

The seated single leg tibialis press primarily targets the tibialis, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the seated single leg tibialis press?

The seated single leg tibialis press requires no equipment — just your body weight.

Is the seated single leg tibialis press good for beginners?

Yes. The seated single leg tibialis press is a beginner-friendly movement and a strong foundation to build on.

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