The double kneeling shin stretch is a seated stretch where you kneel with both feet pointed back (tops of feet on the floor) and sit back onto your heels. It deeply stretches the tibialis anterior (front of shin), tops of the feet, and ankles. It is one of the few effective stretches for the front of the shin.
Muscle Group
Calves
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the often-neglected tibialis anterior
- Opens the tops of the feet and ankles
- Useful for runners with shin tightness
- Helps with shin splint prevention
- No equipment needed
- Easy to integrate into mobility routines
How to perform
- Kneel on the floor with knees together. Point your feet straight back, with the tops of your feet pressing into the floor.
- Sit back onto your heels. Your hips should rest on top of your heels.
- Place your hands on your thighs or at your sides for support.
- Sit up tall.
- Feel the stretch through the front of your shins, tops of your feet, and ankles.
- To deepen, lean back slightly while supporting your weight on your hands behind you.
- Hold for 20 to 45 seconds. Breathe deeply.
- To exit, lean forward and lift your hips off your heels carefully.
FRONT VIEW
BACK VIEW
Quadriceps
Primary