How to do the Posterior Tibialis Stretch
Posterior Tibialis Stretch is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using rope, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Quadriceps.
Posterior Tibialis Stretch demonstration · © GymiaFit
Posterior Tibialis Stretch at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Rope
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Posterior Tibialis Stretch step by step
- 1Sit on the ground with your legs extended in front of you.
- 2Loop the rope around the ball of your foot and hold the ends of the rope with your hands.
- 3Gently pull the rope towards you, flexing your foot and stretching your calf muscles.
- 4Hold the stretch for 20-30 seconds.
- 5Release the tension on the rope and relax your foot.
- 6Repeat the stretch on the other leg.
Posterior Tibialis Stretch — questions
What muscles does the Posterior Tibialis Stretch work?
The Posterior Tibialis Stretch primarily targets the Calves. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Posterior Tibialis Stretch?
You need rope. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Posterior Tibialis Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Posterior Tibialis Stretch?
Calf Stretch With Rope, Peroneals Stretch, Ankle Circles train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Posterior Tibialis Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.