You probably don’t pay much attention to your tibialis anterior--the muscle that dorsiflexes your foot, or lifts it up toward your shin, But it’s hard at work any time you're on the move, quietly lifting your toes as you walk, run or climb stairs. If you have severe gait abnormalities, such as dragging your toes, you should consult a medical or rehabilitative professional; these symptoms may indicate problems beyond a weak tibialis anterior. But if you’ve been directed to strengthen your shin muscle, you’re ready to dorsiflex your foot against resistance.
Step 1
Position a small platform--the bench from an adjustable aerobics step is ideal--just behind the bar on a Smith machine.
Step 2
Position yourself underneath the Smith machine’s bar, heels facing toward the platform. Stand up underneath the bar to lift it off the stops. The bar should rest across the back of your shoulders, not on the base of your neck.
Step 3
Ask someone to adjust the platform forward, if necessary, so that when you stand directly beneath the bar your heels are securely on the platform, toes extending forward off the edge.
Step 4
Point your toes downward slightly. The further your toes hang off the edge, the harder the exercise will be, but don’t move forward so much that you slide off the front of the step.
Step 5
Flex your toes as far as possible toward your shins. Keep the rest of your body straight underneath the bar, which will move up slightly as you flex.
Step 6
Lower your toes once more, then flex them up again. Continue lowering and flexing against the bar’s resistance until you’ve completed the desired number of repetitions.
Tips and Warnings
- The American Council on Exercise recommends working up to 12 repetitions of any given exercise for general strength training, but if you’re strengthening your shin muscle under the guidance of a doctor or physical therapist, she may provide different instructions. If you don’t have access to a Smith machine, you can do this exercise with body weight resistance. Position yourself next to a wall or sturdy object you can hold onto for balance. Once you’re ready for additional resistance, hold a dumbbell in one hand as you use the other hand to help you balance. You can also do this exercise with a resistance band. Tie both ends of the band to an anchor at ground level. Sit down facing the anchor. Slip the top of your foot into the band loop, scoot back until you feel resistance on the band, then flex your foot up toward your shin.
Things You'll Need
- Smith machine or resistance band
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