Weight-Plate Tibiali Anterior Curl
Strengthen shins & ankles with Weight-Plate Tibialis Anterior Curls! Improve stability and reduce injury risk. Start light, feel the burn!
Required Equipment
Muscle Groups
Primary
Instructions
1. Sit on a flat bench, with your legs extended straight in front of you.
2. Hold a weight plate with your feet by positioning the plate over your toes while keeping your heels on the floor.
3. Slowly pull the toes towards your body, lifting the plate by flexing at the ankle. Ensure the movement occurs solely from the ankle joint.
4. Continue lifting the plate as far as possible without lifting your heels off the ground, and focus on contracting your tibialis anterior muscle (the muscle highlighted in the image).
5. Pause briefly at the top of the movement when you have lifted the plate as far as your range of motion allows.
6. Slowly lower the weight plate back to the starting position, resisting the force of gravity as you move back to the stretched position.
7. Repeat the exercise for the desired number of repetitions before setting the plate aside and resting.
Make sure to start with a light weight to establish proper form and avoid injury. Adjust the weight as needed to match your strength capabilities. It's essential to maintain control of the weight throughout the movement, rather than allowing it to drop or bounce at the end of the motion.
---