Sitting on a bench with a kettlebell hooked over the toes and lifting the foot toward the shin. Adds measurable load to tibialis anterior training.
Primary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit on the end of a high bench with your lower legs hanging off. Hook the handle of a light kettlebell over the top of one foot.
Let the kettlebell point your toes down into a stretch.
Pull your foot up toward your shin, lifting the kettlebell.
Pause at the top.
Lower slowly under control; switch feet after the set.
Breathing: Exhale as you lift, inhale as you lower.
Ankle only
Control the kettlebell
Full range
Swinging the leg to lift the bell
Starting too heavy
Losing the kettlebell off the foot
Start light and keep the bench high enough that the kettlebell clears the floor.