One of the most underrated muscles as far as its overall importance – and therefore underworked by the vast majority of people – is the tibialis anterior!
“Anterior” means front, and “tibialis” means of the tibia.. so the tibialis anterior lies on the front of the tibia in the lower leg – aka the shin bone. And it is the primary dorsiflexor of the ankle (click to view all ankle movements), or bringing the toes up towards the shin.
Here are just 10 of the myriad benefits of strengthening and developing your tibialis anterior!:
1. Loosens and lengthens the achilles tendon and calf muscles, preventing injury (including flat feet)
2. Increases ankle mobility and range of motion
3. Enhances explosivity – i.e. sprinting and jumping
4. Improves the ability to decelerate or stop quickly, and to perform quick lateral movements
5. Improves your body’s ability to absorb shock during heavy landings
6. Improves balance and coordination (for example, you will notice a significant boost to your ability to stand on one foot)
7. Increased stability when lifting heavy weight
8. Prevents and rehabs shin splints!
9. Prevents and rehabs knee injuries (i.e. patellar tendonitis)
10. It looks awesome when well developed with low body fat! (It’s very visible in Image #1 below – me doing a “sissy squat” – as an example)
So how do you work the tibialis anterior?? By placing resistance against dorsiflexion! In an isolation exercise, that’s best performed by looping a resistance band or cable around the top of your toes / foot, and then repeatedly dorsiflexing your ankle (see GIF #1 below).
It can also be worked during compound movements that place the top of your foot and ankle flat against the ground, such as with the Reverse Nordic Leg Curl (see GIF #2 below), or exercises that generate high stability requirements in the ankle in a knees-over-toes position, such as with the “Sissy Squat” (see GIF #3 below).
APPLICATION: Stop ignoring the tibialis anterior and start reaping the incredible benefits of training it!!!
Relevant Research Article(s):
1) Anatomy, Bony Pelvis and Lower Limb: Tibialis Anterior Muscles
2) Effects of selective strengthening of tibialis posterior and stretching of iliopsoas on navicular drop, dynamic balance, and lower limb muscle activity in pronated feet: A randomized clinical trial
Related Dr. Gains YouTube Video(s):
1) The SISSY SQUAT!! (Quad Builder & Knee Strengthener) | At-Home Bodyweight Leg Workout – No Weights!
Dr. Gains 
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