Calves
Kneeling Shin Stretch
The Kneeling Shin Stretch is a stretch with no equipment for your calves. Share of the load in the Zulta muscle model: tibialis anterior 89% and quads (rectus femoris) 7%.
How to do it
- Kneel on a mat with the knees together and the tops of the feet flat on the mat.
- Sit back slowly onto the heels.
- Place the hands on the floor behind you.
- Lean back and gently lift the knees off the mat until you feel a stretch along the front of the shins.
- Hold for 30 to 45 seconds, breathing slowly, then lower the knees and come forward.
Tips
- Start with just sitting on the heels; only lift the knees if the stretch is mild.
- Put a folded towel under the ankles for comfort.
Common mistakes
- Letting the feet roll outward.
- Dropping the full body weight back suddenly.
- Lifting the knees too high too soon.
Muscles worked by the Kneeling Shin Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Sitting back on the tops of the feet stretches tibialis anterior. Keeps the template weights positive once the calves are removed. Pulling the ankle up with a straight knee stretches gastrocnemius; with a bent knee the stretch moves to soleus.
Kneeling Shin Stretch alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Kneeling Shin Stretch work?
Mainly the tibialis anterior.
Is the Kneeling Shin Stretch good for beginners?
Yes. The Kneeling Shin Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kneeling Shin Stretch?
For example the Ankle CARs and Ankle Circle. They train mostly the same muscles.
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