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Exercises/Kneeling Shin Stretch
StretchingBeginner

Kneeling Shin Stretch

Kneeling with the tops of the feet flat on the floor and sitting back toward the heels to stretch the front of the shins.

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Primary muscles

  • Tibialis Anterior

Secondary muscles

  • Quadriceps
Sets
2
Duration
20–40 sec
Rest
15–30s

How to perform

Kneeling Shin Stretch movement

Main muscles working (thicker lines)

Starting position

Kneeling on a mat with the tops of the feet flat on the floor and hands on the floor beside you.

  1. 1

    Slowly sit your hips back toward your heels.

  2. 2

    Keep your hands on the floor to control how much weight you place on the shins.

  3. 3

    For more stretch, lean back slightly and lift the knees a little off the floor.

  4. 4

    Hold, then come forward onto the hands to release.

Breathing: Breathe slowly and relax the shins on each exhale.

Coaching tips

  • Use your hands to control the intensity

  • Keep feet straight, not turned in or out

  • Gentle pressure only

Common mistakes

  • Dropping full weight onto the heels immediately

  • Letting the feet roll to the side

  • Forcing through knee discomfort

Safety notes

  • Use a cushion under the knees or ankles and skip it if kneeling causes knee pain.

Details

Body parts
Lower Leg
Equipment
Bodyweight
Movement
Stretch
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Foam Roller Tibialis RollBeginner→
  • Standing Quad StretchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.