Difficulty level: Novice
Target Muscle: Shins
Equipment: Kettlebell
Instructions for proper form
Sit on a flat bench with your back straight and feet flat on the floor. Hold a kettlebell in one hand and place it at arm’s length beside you. Lift one foot off the ground to start. While keeping your knee stable, flex your ankle to raise your toes towards your shin, engaging your tibialis anterior muscle. Slowly lower your foot back to the starting position. Repeat for the specified number of repetitions, then switch to the other leg.
Common mistakes to avoid
Avoid leaning back excessively on the bench, as this reduces engagement of the target muscles. Don’t let the knee move back and forth; keep it steady. Ensure that the movement is slow and controlled rather than using momentum for lifting your foot.
Benefits
Specific benefits of the exercise
Strengthens the tibialis anterior muscle, improves ankle mobility, enhances balance, and can help prevent shin splints and other ankle-related injuries.
Expected results and timeframe
With consistent training (2-3 times per week), expect improved ankle strength and flexibility within 4-6 weeks, possibly reducing ankle injuries and enhancing overall lower body function..
Who this exercise is best for
This exercise is ideal for athletes, runners, or individuals looking to strengthen their shins, improve their balance, and prevent lower-body injuries. It’s also suitable for beginners due to its low-risk nature.
Scientific studies supporting its effectiveness
Research shows strengthening the tibialis anterior can reduce the risk of shin splints and improve overall lower leg function (Journal of Sports Science & Medicine). Additionally, exercises focusing on dorsiflexion are recommended in ankle rehabilitation protocols.
Variations
Beginner modifications
If needed, perform the movement without any weight to master the form first. Alternatively, place a light weight on your foot, such as a small ankle weight, to get accustomed to the resistance.
Advanced progressions
Increase the weight of the kettlebell or perform the exercise on an unstable surface, such as a balance pad, to challenge your core and stability.
Integrations
Complementary exercises
Consider pairing this exercise with calf raises, ankle circles, or seated ankle pumps to create a comprehensive lower leg workout.
Super set recommendations
Superset this exercise with seated calf raises to further enhance lower leg strength and endurance.
Sample workout routines
Integrate Kettlebell Seated Single Leg Tibialis Raises into a leg workout, alongside exercises like squats, lunges, and calf raises. Example routine: 3 sets of 10-15 reps for each exercise with a rest of 30-60 seconds in between.
Exercise combinations
Combine with other lower body exercises such as leg extensions or hamstring curls for a balanced workout targeting the entire lower body.
Best time to do this exercise in your workout
Incorporate this exercise towards the beginning of your lower body workout, after a proper warm-up and before heavier compound movements. This allows you to focus on strength and form when your muscles are fresh.