Mobility

Hand Roller Tibialis

The Hand Roller Tibialis exercise focuses on strengthening the muscles around your shins. It involves rolling a small device up and down your lower leg. An essential workout for runners, this exercise can boost your endurance, improve lower leg stability, and contribute to rehabilitation or prevention of shin splints.
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Hand Roller Tibialis instructions
Step-by-step instructions
1
Sit on a chair with your feet flat on the ground.
2
Hold a hand roller in your hands, with your arms extended out in front of you.
3
Place the roller on one of your shins, starting at the top near your knee.
4
Apply pressure and slowly roll the hand roller down your shin towards your ankle.
5
Return the roller to the starting position at the top of your shin and repeat for the desired number of reps, then switch to the other leg.
Sit on a chair with your feet flat on the ground.
Hold a hand roller in your hands, with your arms extended out in front of you.
Place the roller on one of your shins, starting at the top near your knee.
Apply pressure and slowly roll the hand roller down your shin towards your ankle.
Return the roller to the starting position at the top of your shin and repeat for the desired number of reps, then switch to the other leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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