Difficulty level: Novice
Target Muscle: Shins
Equipment: Cable
Instructions for proper form
Begin by sitting on the floor with your legs extended in front of you. Attach a cable to the low pulley on a cable machine, and keep your right foot in front of the cable. Ensure the cable runs to your right foot. Flex your toes upward to lift your foot against the resistance of the cable, focusing on contracting your tibialis anterior. Lower your foot back to the starting position without allowing it to touch the ground, then repeat for the desired repetitions before switching to the left foot. Keep your back straight and avoid leaning to the side as you execute the movement.
Common mistakes to avoid
Avoid rounding your back or leaning sideways to compensate for the weight. Ensure the foot being raised is the only limb moving during the exercise; do not use momentum to lift your foot. Also, avoid letting your foot touch the ground between repetitions, which can reduce the effectiveness of the exercise.
Benefits
Specific benefits of the exercise
This exercise specifically targets the tibialis anterior, which is crucial for improving ankle stability and overall foot function. It helps in strengthening the muscles responsible for ankle dorsiflexion, thus improving foot health.
Expected results and timeframe
Regular practice can lead to noticeable increases in strength in the shins and improvement in ankle stability within 4-6 weeks, depending on your workout frequency..
Who this exercise is best for
This exercise is best for novices, individuals aiming to improve lower leg strength, athletes needing better foot control for sports, and those recovering from ankle injuries.
Scientific studies supporting its effectiveness
Research indicates that targeted exercises for the tibialis anterior can lead to improved performance in activities requiring ankle mobility and can aid in rehabilitation post ankle injuries. Studies have shown significant improvement in strength and function when incorporating isolation exercises for the shins.
Variations
Beginner modifications
If you find the cable resistance too challenging, start with body-weight ankle dorsiflexions by lifting your foot without resistance. Alternatively, you can use a Theraband for light resistance.
Advanced progressions
To increase difficulty, you can add more resistance on the cable or perform the exercise while balancing on one leg to engage your core and improve overall stability.
Integrations
Complementary exercises
Consider integrating calf raises and ankle circles to strengthen the opposing muscle group and improve overall ankle function.
Super set recommendations
A great superset would be to perform Cable Seated Single Leg Tibialis Raises followed immediately by Standing Calf Raises to effectively target both the anterior and posterior parts of the lower leg.
Sample workout routines
In a lower body workout routine, include Cable Seated Single Leg Tibialis Raises followed by Leg Press, Lunges, and Calf Raises. This combination targets the entire lower limb effectively.
Exercise combinations
Combine this exercise with exercises like Reverse Lunges and Squats for a comprehensive lower body workout focused on strength and stability.
Best time to do this exercise in your workout
It is best to perform the Cable Seated Single Leg Tibialis Raise at the beginning of your lower body workout session as part of your warm-up or strength training routine when your muscles are fresh.