The tibialis anterior is a muscle in the calf, located on the front side of the calf. Among the calf muscles, the tibialis anterior muscle plays a very important role. As for how to exercise the tibialis anterior muscle, you can mainly use the training methods of Smith machine calf raise and seated calf raise. So. Where is the tibialis anterior muscle? How to exercise tibialis anterior? Let’s take a look below.
Where is the tibialis anterior muscle
The location of the tibialis anterior muscle is roughly located on the front side of the calf, and it starts from the 2/3 of the lateral surface of the tibia and the interosseous membrane. The insertion point of the tibialis anterior muscle is on the medial surface of the medial cuneiform and the base of the first metatarsal. . These positions are roughly mentioned, and everyone is not very clear, but you can remember that the tibialis anterior muscle is located on the calf, and it is the front side of the muscle on the calf.
How to train tibialis anterior
1. Smith machine calf raise
Place a block or plate under the bar of the Smith machine. Place the pole on the rack at the height that best suits your height. Once the correct height is chosen and the bar is loaded, place the balls of your feet onto the plates and place the bar at your back shoulders. Grasp the barbell with both hands forward. Rotate the barbell to remove it from the rack. This is the starting position of the movement. Lift your heels as high as possible, push down on the metatarsals of your forefoot, tighten your calf muscles, and feel the tightest state of the muscles. The knees should remain extended at all times. Hold this tight position for 1 second before lowering your heels. While inhaling, slowly return to the starting position and lower your heels.
2. Sitting calf raise
Sit on the machine, place your toes on the slightly lower part of the platform and extend your heels downward. Choose the orientation of your toes (forward, in, or out) as stated at the beginning of this chapter. Place your lower thighs under the lever pad, adjusting the position according to the height of your thighs. Now place your hands on the bar pad to prevent the bar pad from sliding forward. Push up with your heels, lift the lever slightly, and release the safety lever. This is the starting position of the movement. Slowly lower your heels and bend your ankles until your calves are stretched. Inhale while doing this movement. Lift your heels, stretch your ankles as high as possible, and tighten your anklesLegs and exhale at the same time. Hold the muscle in the most tense position for 1 second.
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