Help With Developing The Tibialis Anterior

[DhiszboiiCB1092]

Every time I use the dorsi flexion machine, I feel the frontal part of my ankle being worked more than my tibialis anterior. I perform this exercise while seated. What are some adjustments I can make to properly target my tibialis anterior?

[Heisman2]

You can put a velcro ankle strap on a low pulley and wrap it around your foot, then lie down so that it pulls your foot into plantarflexion (similar to when you step on the gas while driving) and then you can dorsiflex your foot against the resistance.

Alternatively, stand with your back against a wall and your feet ~1.5 feet in front of the wall and raise up on your heels. You can put plates under your heels to increase the range of motion.

[DhiszboiiCB1092]

You can put a velcro ankle strap on a low pulley and wrap it around your foot, then lie down so that it pulls your foot into plantarflexion (similar to when you step on the gas while driving) and then you can dorsiflex your foot against the resistance.

Alternatively, stand with your back against a wall and your feet ~1.5 feet in front of the wall and raise up on your heels. You can put plates under your heels to increase the range of motion.

Okay thank you, I'll give that a try! Are there any other adjustments I could make while using the dorsi flexion machine?

[Heisman2]

Okay thank you, I'll give that a try! Are there any other adjustments I could make while using the dorsi flexion machine?

There are not that many variables with that machine, other than changing your foot placement in it I cannot think of any other adjustment you can make off the top of my head.

[Garage Rat]

Pointing your toes inward heels more out can help.
Make sure you get full range,fully stretched and contracted.
There was a a device called the"DARD" specifically for the tibialus.
I made one out of plumbing pipe and used swimming "noodles"for padding.

[jaxqen]

1. You can buy a tib bar


2. If it seems too expensive, you can make one yourself





3. If you dislike DIY, you can use a band + dumbbell or a kettlebell





4. If you don't have band/db/kb, you can do bodyweight tibialis raises

[TheTibBros]

Every time I use the dorsi flexion machine, I feel the frontal part of my ankle being worked more than my tibialis anterior. I perform this exercise while seated. What are some adjustments I can make to properly target my tibialis anterior?

You can use a Tib Bar to Train your Tibialis Anterior! You can start with no Equipment doing Wall Tib Raises.

[TheShadowMan]

If i'm standing and do them, I hold dumbbells at my sides or a barbell in front rack position while I raise. If seated, I hold dumbbells on my toe standing vertically - that one usually burns me much harder. You can also immitate the seated and overhanging position done by the tib bar one, but reach your toe under a leg extension machine, and raise up with those. Works surprisingly well if you don't actually have a tib bar.