Mobility

Hand Roller Tibialis

The Hand Roller Tibialis exercise focuses on strengthening the muscles around your shins. It involves rolling a small device up and down your lower leg. An essential workout for runners, this exercise can boost your endurance, improve lower leg stability, and contribute to rehabilitation or prevention of shin splints.

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Hand Roller Tibialis instructions

Step-by-step instructions

Sit on a chair with your feet flat on the ground.

Hold a hand roller in your hands, with your arms extended out in front of you.

Place the roller on one of your shins, starting at the top near your knee.

Apply pressure and slowly roll the hand roller down your shin towards your ankle.

Return the roller to the starting position at the top of your shin and repeat for the desired number of reps, then switch to the other leg.

Sit on a chair with your feet flat on the ground.

Hold a hand roller in your hands, with your arms extended out in front of you.

Place the roller on one of your shins, starting at the top near your knee.

Apply pressure and slowly roll the hand roller down your shin towards your ankle.

Return the roller to the starting position at the top of your shin and repeat for the desired number of reps, then switch to the other leg.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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