Posterior Tibialis Stretch
The mirror of the peroneal stretch: a seated strap turns the sole of the foot outward and the toes back to lengthen the posterior tibialis deep in the calf, the muscle that holds up the arch.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the floor with one leg straight, a strap or band looped around the ball of that foot and the other knee bent.
Lift the heel of the straight leg just off the floor.
Hold the strap so it pulls on the outside edge of the foot.
Pull gently so the sole turns outward and the toes draw back until you feel the stretch deep in the calf and along the inner ankle.
Hold, then release and switch sides.
Breathing: Breathe slowly and ease into the pull on each exhale.
Coaching tips
Sole out, toes back
Knee straight and pointing up
Slow, steady pull
Common mistakes
Rolling the whole leg outward
Bending the knee
Jerking the strap
Safety notes
Ease off if you feel sharp pain along the inner ankle or arch rather than a stretch.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.