Anterior Tibialis and the Peroneal Group

Jeanmarie Scordino M.Ed.

Exercise Physiologist

Let's take a look at the front side of the lower leg.  The two main muscle groups are the Anterior Tibialis and the Peroneal Group.  In most training programs these groups are rarely thought about. They are very important to how your foot functions so that you can walk properly. They aid in how your foot lands as you take a step and they help to push off for the next step. 

A great exercise for these muscles is a one leg squat, which trains much of the lower leg. It is especially good at firing up the muscles in the front of the lower leg (Anterior Tibialis and the Peroneal Group).  As you lower the body the foot stays flat on the floor, while the lower leg moves forward causing dorsiflexion of the ankle. The body, including the lower leg, is working to stabilize the body above it in all planes of motion. The ankle and the hip work together to lower the body. This exercise also helps to improve proprioception which is the bodies ability to sense where it is in space.

 TIP: If the exercise causes pain in the knee, try to sit back in to the hips more.

ONE LEG SQUAT

1.     Stand on one foot and place the non-weight bearing foot directly next to the opposite ankle. If necessary use support to hold for balance.

2.     Begin squating until you feel the tension in the lower extremity. Press your hips back so you do not jut the knee over your toes.

3.     Return to the start/standing position while driving the heel into the ground.

4.     Repeat the same movement pattern for 8 -10 repetitions.

 

Once you get the hang of this your can add intensity and  multi-plane motion by changing where you reach the raised foot. To increase motion in the sagital plane ( front to back) as you squat, extend the raised foot in front and/or behind you.  To increase the intensity in the frontal plane (side to side), reach your leg out to the side of your body and then reach it to cross in front and back of you.  Finally, to focus on the transverse plane (rotation), rotate the hips to the same side as you lower the body.