Cable Seated Tibialis Raise

Instructions for proper form

Sit on the floor with your legs extended in front of you. Secure the cable at your feet (usually this is done by placing a strap around them). Keep your back straight and your core engaged. Begin by flexing your ankles to bring your toes toward your shins. Hold the contraction for a moment before returning to the starting position, ensuring you are controlling the movement throughout.

Common mistakes to avoid

Avoid using momentum to lift your feet; make sure you’re engaging your tibialis anterior muscle. Do not hyperextend your lower back; keep your spine neutral. Also, be cautious not to point your toes down too early; maintain a controlled dorsiflexion.

Benefits

Specific benefits of the exercise

Strengthens the tibialis anterior, improves ankle stability, and enhances overall lower leg function.

Expected results and timeframe

With consistent practice (2-3 times a week) for approximately 4-6 weeks, you can expect to see improvements in lower leg strength and better balance..

Who this exercise is best for

This exercise is ideal for athletes needing improved ankle dorsiflexion, individuals who play sports requiring quick directional changes, or anyone looking to prevent shin splints and ankle injuries.

Scientific studies supporting its effectiveness

Research indicates that targeted strengthening of the tibialis anterior can alleviate symptoms of compartment syndrome and reduce the risk of shin splints, reinforcing its importance in a balanced leg workout regimen.

Variations

Beginner modifications

For beginners, reducing the resistance on the cable or performing the exercise without any weight can help build strength gradually before increasing the resistance.

Advanced progressions

Advanced variations can include adding resistance bands for extra tension or performing single-leg variations to enhance stability and strength further.

Integrations

Complementary exercises

Complementary exercises include calf raises, ankle circles, and toe raises to ensure a balanced development of the lower leg muscles.

Super set recommendations

Super set with calf raises to target both the tibialis anterior and the calf muscles, enhancing overall lower leg strength.

Sample workout routines

Incorporate the Cable Seated Tibialis Raise into a leg workout routine that includes squats, lunges, and calf raises for a comprehensive lower body workout.

Exercise combinations

Combine this exercise with exercises like the leg press or hamstring curls to target all areas of the lower body effectively.

Best time to do this exercise in your workout

The best time to do this exercise is at the beginning of your leg workout as a warm-up to activate the tibialis anterior muscle before performing heavier compound movements.