Fitness Training Exercises

Strength Exercises: Shins
Foot Flexion (Pully)

Equipment Required:

Low pulley system ankle strap attachment Timing device

Starting Position:

Select the appropriate resistance.
Place the ankle strap around the top of foot of the working leg (ankle is relaxed; foot and toes point forward slightly).
Sit on the floor facing the pulley unit with the legs fully extended out in front.
Place hands on floor at sides to provide support for the upper body.
Position yourself so that the cable is taut.

Actions To Execute Exercise:

Flex the foot, pulling the toes toward the shin.
Pause; slowly return to starting position.
Repeat.
At the end of the set, repeat with other leg.

Breathing Technique

Maintain normal, steady breathing.
Avoid holding your breath.

What The Exercise Does:

Strengthens the shins (tibialis anterior).

Variations On This Exercise:

Certain pulley attachments may allow you to work both legs at the same time.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with foot or ankle problems or arthritis.

Fitness Training Tips:

Movement occurs only in the ankle joint; keep the rest of the leg and upper body still.
This is an excellent exercise for runners to balance the strength in the lower leg as well as for individuals with weak ankles.