9 Best Anterior Tibialis Exercises and Stretches (2025)

Anterior tibialis exercises can help correct "foot drop," a condition that can lead to an abnormalhigh-stepping gait. The most common causes of foot drop are peroneal nerve injury and lumbar radiculopathy (pinched nerve in the lower spine). Other brain, nerve, and muscle conditions may also cause foot drop.

A rupture of the anterior tibialis tendon could also cause foot drop. The peroneal nerve innervates multiple muscles, including the anterior tibialis (also called the tibialis anterior). Strengthening the anterior tibialis muscle may help in addition to correcting the underlying cause of the nerve injury.

Kneeling Anterior Tibialis Stretch

This stretch is an excellent way to warm up before engaging in more active anterior tibialis exercises. It uses your own body weight to stretch your ankles while you are in a stable kneeling position.

To do the kneeling anterior tibialis stretch:

1. Sit on the floor on the front of your shins and rest your bottom on your calves.
2. Keep your feet hip-width apart with your toes turned slightly inward.
3. Recline back slightly, keeping your back straight, until you feel a stretch in the front of your ankles.
4. Hold for 30 seconds.
5. Return to the starting position.
6. Repeat two more times.

As you progress, you can lean back further for an even greater stretch.

Standing Tibialis Anterior Stretch

All tibialis anterior stretches involve extension (the pointing of the toes away from the calf) to increase ankle flexibility.

This stretch, performed with a chair, can be used to warm up or cool down after an anterior tibialis workout routine.

To do a standing tibialis anterior stretch:

1. Stand with your knees slightly bent, holding the back of a chair for support.
2. Plant one foot on the floor and slide the other 12 inches behind you with your toes curled under.
3. Lower your body, keeping your torso straight, until you feel a stretch from your toes to your shin.
4. Hold for 30 seconds.
5. Lift your body to the starting position.
6. Repeat two more times.
7. Switch legs and repeat with the opposite foot.

The lower you lower your body, the greater the stretch.

Seated Anterior Tibialis Stretch

This stretch allows you to increase the intensity of the stretch with greater control. In a seated position, you can place the top of the foot fully on the floor. Sitting also affords you the stability needed to exert more controlled downward force on the foot.

This stretch can be used to warm up or may be incorporated into the exercise routine, alternately flexing and extending the ankle.

To do the seated tibialis anterior stretch:

1. Sit on a chair with your back straight and feet flat on the floor.
2. Take one foot and slide it under the chair so that the top of your foot is on the floor.
3. Press the top of your foot into the floor, stretching the ankle as far as you comfortably can.
4. Hold for 30 seconds.
5. Repeat with the other leg.
6. Switch back and forth until you've done three sets per leg.

Lying Anterior Tibialis Stretch

This stretch offers the same advantages as the seated anterior tibialis stretch in that you can increase the intensity of the stretch in a stable position. With that said, it may be difficult for people who are overweight and are unable to reach back to grab a foot.

To do the lying anterior tibialis stretch:

1. Lie on the floor chestside down and prop yourself up on your forearms.
2. Bend the right leg up.
3. Reach behind with your right hand and grab the foot.
4. Pull the foot gently toward your butt, feeling a stretch from your foot to the front of your shin.
5. Hold for 30 seconds.
6. Release and repeat two more times.
7. Switch to the left leg and repeat.

Resistance Band Calf Stretch

This stretch differs from the others in that it involves flexion (bending of the foot toward the calf) rather than extension. The stretch, performed on the floor using an elastic resistance band, can treat foot drop by increasing the flexibility of the muscles that allow you to flex your ankle.

To do the resistance band calf stretch:

1. Sit on the floor with your feet in front of you.
2. Wrap a resistance band around the ball of one foot.
3. Keeping your knee straight, pull back until you feel a stretch in your calf.
4. Hold for 30 seconds.
5. Release and repeat two more times.
6. Switch and repeat with the opposite leg.
   

Seated Toe Raise

A seated toe raise involves the flexion and release of the ankle. The exercise can be done on its own but is more effective if performed with a cuff weight (a padded weight that you can strap around your ankle or foot).

To do a seated toe raise:

1. Sit on a chair with a cuff weight around your foot.
2. Flex your ankle as far as you can, keeping your heel on the floor.
3. Hold for a few seconds.
4. Lower your foot and repeat for a total of 10 to 15 repetitions.
5. Follow up with two more sets.
6. Switch and repeat with the opposite foot.

While you can do the seated toes raise with both feet at once, doing one at a time allows you to focus on controlled movement rather than just lifting and dropping the foot.

Resisted Ankle Flexion

This seated exercise requires a chair and a resistance band. It helps strengthen the ankle.

To do resisted ankle flexion:

1. Tie the resistance band around a table leg.
2. Sit in a chair and put the top of the foot in the loop of the resistance band.
3. Flex your ankle by pulling your toes and the resistance band loop toward your body.
4. Release and repeat for a total of 10 to 15 repetitions.
5. Follow with two more sets.
6. Switch and repeat with the opposite foot.
   

Wall Toe Raise

This standing exercise also requires a resistance band.

To do the wall toe raise:

1. Loop the resistance band around the ball of one foot.
2. Stand with your back against the wall
3. Keeping your knee straight, pull up to flex the foot as far as you comfortably can.
4. Hold for a second or two.
5. Release and repeat for a total of 10 to 15 repetitions.
6. Follow with two more sets.
7. Switch and repeat with the opposite foot.

Heel Walk

The heel walk involves raising your toes off the floor and walking on your heels.This exercise isolates the tibialis anterior muscle and helps strengthen the ankle. It is best done near a wall where you can reach over in case you feel unsteady.

To do the heel walk:

1. Remove your shoes and stand with your feet shoulder-width apart.
2. Flex both feet, standing on your heels.
3. Walk on your heels for 30 seconds.
4. Rest briefly and repeat for two more sets.

This exercise can be painful for people with tender heels. To make it easier on the heels, wear thick socks or walk over a thick carpet

Summary

Exercise is one of the best ways to treat foot drop caused by a weak or injured anterior tibialis muscle. These exercises strengthen the muscle under gentle resistance and can be performed at home as part of a physical therapy program.

A basic at-home exercise program only requires a chair, elastic band, and cuff weights. These can be readily found online or at most sporting goods stores.