Lower Leg and Foot
Tibialis Posterior exercises
Arch support, inversion, and medial ankle control.
28
Exercises
9
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Ankle Circles
Circular movements of the ankle in both directions to improve mobility and reduce stiffness. Excellent for warming up or post-injury recovery.
Ankle Inversion Walk
Walk on outer edges of feet to strengthen invertors (posterior tibialis, tibialis anterior). Complements eversion work.
Band 4-Way Ankle
Complete ankle strengthening in all 4 directions using resistance band. Comprehensive exercise for all ankle muscles.
Band Inversion
Turn sole of foot inward against band resistance. Strengthens tibialis posterior and invertors for medial ankle support.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Banded Ankle Walks
Walk with resistance band around ankles or feet. Adds challenge to maintain ankle and hip stability during walking.
Box Step-Off to Stick Landing
Step off low box and land softly, holding landing position. Trains deceleration and landing mechanics.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Bulgarian Split Squat (Rear Foot Elevated)
Split squat with rear foot elevated on a bench. Excellent single-leg strength and quad development.
Calf Raise (Double Leg)
Rise up onto toes with both feet. Calves absorb impact and help protect the knee.
Calf Raise (Single Leg)
Single-leg calf strengthening. Builds the calf strength needed for running and jumping.
Calf Raise Hold at Top
Rising onto toes and holding at the top position for extended time. Builds calf and forefoot endurance.
Calf Raise on Step (Full Range)
Calf raises on step edge for greater range of motion. Allows heels to drop below level for full stretch.
Calf Raise to Toe Spread
Rising onto toes (calf raise) then actively spreading toes at the top. Combines calf strength with toe muscle activation.
Calf Raise with Pause
Calf raises with isometric hold at top. Adds time under tension for greater strength and control.
Calf Self-Massage (Foam Roller/Ball)
Self-massage for calf muscles using foam roller or ball. Helps reduce tension and improve tissue quality.
Calf Stretch (Wall)
Standing calf stretch against a wall. Good ankle mobility helps protect the knee.
Calf Wall Stretch (Gastrocnemius)
Classic calf stretch with straight back leg against a wall. Targets the gastrocnemius muscle which spans the knee and ankle.
Cutting Drill (45-degree)
Jogging forward then cutting at a 45-degree angle. Sport-specific movement for athletes returning to cutting/pivoting activities.
Depth Drop to Stick
Step off box and land with immediate controlled stop (stick). Trains rapid force absorption and ankle stiffness.
Foot Inversion/Eversion with Band
Turning the foot inward (inversion) and outward (eversion) against resistance band. Strengthens the ankle invertors and evertors.
Heel Raise with Ball Squeeze
Calf raises while squeezing ball between heels for added muscle activation and alignment cue.
Isometric Inversion
Press inside of foot against resistance without movement. Strengthens posterior tibialis and invertor muscles for ankle stability.
Lateral Lunge (Controlled)
Side lunge with emphasis on controlled movement for adductor and glute development.
Lateral Lunge (Loaded)
Weighted side lunge for adductor and glute strength in frontal plane.
Posterior Tibialis Strengthening (Inversion with Plantarflexion)
Combined inversion and plantarflexion to specifically target posterior tibialis muscle. Important for arch support and flat foot prevention.
Soleus Calf Raise (Bent Knee)
Calf raise performed with knees bent to target the soleus muscle. Important for endurance activities and full calf development.
Step-Down (Eccentric Control)
Control lowering down from a step. Excellent for runner's knee and patellar tendon issues.