When it comes to leg day, most people focus on the usual suspects—quads, hamstrings, and calves. But there’s an underappreciated MVP of lower-body movement that deserves your attention: the tibialis anterior.
This muscle might not be flashy, but neglecting it is like skipping oil changes on your car—eventually, something’s going to break down.
What Is the Tibialis Anterior?
The tibialis anterior is a long, narrow muscle running down the front of your shin. It starts at the upper part of the tibia (your shin bone) and connects to the bones in your foot.
What Does It Do?
Its main job? Dorsiflexion, aka pulling your toes toward your shin. It also helps with:
- Ankle stability – Keeps your foot from rolling like a busted shopping cart wheel.
- Shock absorption – Softens impact when you walk, run, or jump.
- Deceleration – Prevents your foot from slapping the ground like a cartoon character.
Neglecting this muscle can lead to shin splints, knee pain, and even balance issues—not exactly ideal if you like walking without pain.
Why the Tibialis Matters in Sports and Lifting
Whether you’re a gym rat or an athlete, tibialis strength plays a major role in performance and injury prevention.
In Strength Training
- Better Squats & Deadlifts – A stronger tibialis helps maintain proper foot positioning, which means less collapsing, more power.
- Ankle Mobility – Weak tibs can limit dorsiflexion, making deep squats feel like trying to sit in an invisible chair.
- Reduced Injury Risk – Helps prevent knee and ankle injuries by providing extra support.
In Sports and Athletic Performance
- Running & Sprinting – Strong tibs absorb impact and reduce shin splints, making each step smoother.
- Jumping & Landing – Whether it’s dunking or dodging those toys you asked your kids to pick up five times, a strong tibialis helps with controlled landings.
- Change of Direction – Quick cuts and pivots put a lot of stress on your lower legs. Strong tibs = fewer rolled ankles.
Everyday Life (Yes, It Matters Here Too)
- Walking, standing, and taking the stairs all rely on tibialis strength.
- Helps prevent tripping over your own feet (no guarantees, but it helps).
- Reduces knee stress, which is crucial as you rack up more birthdays.
The Risks of Ignoring Your Tibialis
Skipping tibialis training is like ignoring your car’s brakes—it might work fine for now, but it’s a disaster waiting to happen.
Common Issues From Weak Tibs
❌ Shin Splints – That awful burning sensation in your shins after running? Yeah, weak tibs are often the culprit.
❌ Knee Pain – When the tibialis doesn’t do its job, extra stress gets dumped onto the knees.
❌ Ankle Instability – Weak tibs mean wobbly ankles, making injuries more likely.
❌ Foot Drop – If your tibialis isn’t firing properly, lifting your toes can feel like dragging around a dead weight.
How to Train Your Tibialis
1. Tib Raises (The Gold Standard)
The best way to strengthen your tibialis is with tib raises.
- Bodyweight Tib Raises – Stand against a wall, heels on the ground, and lift your toes toward your shins.
- Weighted Tib Raises – Want to level up? The Bells of Steel Tibialis Trainer lets you load up and grow those tibs like never before.
2. Reverse Sled Drags
Pulling a sled backward lights up the tibialis like a Christmas tree. Bonus: It's great for knee health too. Try it out on the Dreadmill for even more awesomeness points. ***Awesomeness points are made up and have no monetary value.
3. Resistance Band Toe Flexes
Attach a band to something sturdy, loop it around your foot, and pull your toes toward your shin. Simple but effective.
4. Heel Walks
Walk on your heels for 30-60 seconds. It’s harder than it sounds.
5. Single-Leg Balance Drills
Stand on one leg and try not to fall over. Bonus points if you do it on a balance pad.
Tibialis Training FAQs
Q: How often should I train my tibialis?
A: 2-3 times per week is a good start. Your tibs recover fast, so you can gradually increase the frequency.
Q: Can strengthening my tibialis help with knee pain?
A: Yes! A strong tibialis takes stress off the knees, reducing pain and improving joint health.
Q: Will tibialis training help me run faster?
A: Definitely. Strong tibs improve foot control and reduce energy loss while running.
Q: What’s the best way to train my tibialis?
A: Tib raises are king. Use bodyweight, a weight plate, or the Bells of Steel Tibialis Machine to progressively overload.
Q: Is tibialis training just for athletes?
A: Nope! If you walk, stand, or use your legs in any way (which you probably do), you should train your tibs.
Final Thoughts
Your tibialis might not be the flashiest muscle, but it’s one of the most important for lower-body health, strength, and performance. Whether you’re looking to run faster, lift heavier, or just avoid shin splints, tibialis training is a no-brainer.
So, what are you waiting for? Give your tibs some love and start training them today.
