Weighted Plate Tibialis Anterior Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your legs extended straight out in front of you.
2. Position your heels so they are hanging slightly off the edge of the bench or resting on a small elevation to allow for full ankle movement.
3. Place a weight plate across the tops of your feet, securing it by hooking your toes under the center hole or the rim of the plate.

How to do it

1. Exhale as you pull your toes toward your shins (dorsiflexion) using a controlled and deliberate motion.
2. Pause at the top of the movement for one second, squeezing the muscles on the front of your shins.
3. Inhale as you slowly lower your toes back to the starting position, maintaining tension on the tibialis anterior.
4. Follow a 2-1-2 tempo: 2 seconds to lift, 1 second hold, and 2 seconds to lower.

Form checklist

• Keep your legs fully extended and knees stationary to ensure the ankles do all the work.
• Maintain a secure grip on the plate with your feet to prevent it from sliding or tilting.
• Ensure you reach a full range of motion, stretching the shin at the bottom and fully contracting at the top.
• Avoid using momentum or 'swinging' the weight up.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your toes to your kneecaps.
• Wear shoes with a flat, textured sole to provide better grip and stability for the weight plate.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to isolate each side and correct strength imbalances.
• Increase the eccentric phase to 4 seconds to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the weighted plate tibialis anterior curl work?

The weighted plate tibialis anterior curl primarily targets the tibialis, and also works the calves and quadriceps as secondary muscles.

What equipment do you need for the weighted plate tibialis anterior curl?

The weighted plate tibialis anterior curl uses dumbbell.

Is the weighted plate tibialis anterior curl good for beginners?

The weighted plate tibialis anterior curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Ankle - Dorsal FlexionBeginner · tibialis
• Bodyweight Tibialis Raise Wall SupportedBeginner · tibialis
• Kettlebell Sitting Tibialis PressIntermediate · tibialis
• Posterior Tibialis StretchBeginner · tibialis