Weighted Plate Tibialis Anterior Curl
Complete guide to Weighted Plate Tibialis Anterior Curl. Learn proper form, technique, and execution. Targets Tibialis. Requires kettlebell. Step-by-step instructions and expert tips.
How to Perform Weighted Plate Tibialis Anterior Curl
Sit on a bench or chair with your feet flat on the floor and a weight plate balanced on top of your toes.
Sit tall and engage your abs.
Take a breath and raise the front of your foot upward by flexing your ankle, squeezing your shin at the top and exhale.
Slowly lower your foot back to the floor and breathe in.
Repeat for the desired number of repetitions, then switch to the other foot.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |