Anterior Tibialis-SMR

Also called shin roll, shin smr and tibialis rolling.

Works

Calves

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. Begin seated on the ground with your legs bent and your feet on the floor.

1. Using a Muscle Roller or a rolling pin, apply pressure to the muscles on the outside of your shins. Work from just below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat on the other leg.

Cues

• Roll from below the knee to the ankle.
• Stay on the muscle, off the bone.
• Pause on tight spots 20 seconds.
• Light pressure to start.

Common mistakes

• Rolling on the shin bone.
• Pressing too hard.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for