Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training

TIBIALIS ANTERIOR

  • Reverse Calf Raise On Calf MC
  • Reverse Calf Raise On Vertical Legpress
  • Reverse Calf Raise 45 Leg Press
  • Reverse Calf Raise On Hack Squat
  • Cable Dorsi Flexion
  • Barbell Reverse Calf Raise

Name of the exercise - Reverse Calf Raise On Calf MC

Prime muscle - Tiabialis anterior.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - Trapezius (Upper & Middle) & Levator Scapulae.
Movement - Ankle dorsiflexion.
Force - Push
Mechanic type- Isolation
Execution:
1) Stand on calf raise machine, place shoulders under padded lever. Stand erect by extending hips and knees. Position heels on forward edge of platform placed under padded lever. Grasp handles or sides of padded lever.
2) Pull (dorsiflexion) the forefoot of both feet up toward body as far as possible while maintaining body on sole. Return by extending feet until toes are pointed downward. This is one repetition.
Cautions / Guidelines:
1) Keep knees and hips straight throughout exercise.


Name of the exercise - Reverse Calf Raise On Vertical Legpress

Prime muscle - Tibialis anterior.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - Rectus abdominus, Oblique
Movement - None
Force - Push
Mechanic type - Isolation
Execution:
1) Lie supine (on back) on declined back pad with hips under weighted sled. Place feet on the edge of platform. Raise weight by extending hips and knees. Release lock levers and grasp handles to sides. 2) Pull the forefoot back toward body as high as possible while pushing platform with heels. Return to the starting position. This is one repetition.
Cautions / Guidelines:
1) Keep knees straight throughout exercise.
2) Feet may be moved up higher on platform if bottom of forefoot can still remain on platform with knees straight and back of hips can remain on back pad.


Name of the exercise - Reverse Calf Raise 45 Leg Press

Prime muscle - Tiabialis anterior.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - None
Movement - Dorsi Flexion
Force - Push
Mechanic type - Isolation
Execution:
1) Sit on a leg press machine, with your knees straight, place feet very high on the platform, so that only the balls of your feet are on the rack and your heels are hanging off, grasp handles on sides.
2) Unlock the machine, Pull the forefeet back toward body as much as possible ,then push platform by forefeet as high as possible. Return feet down to platform. This is one repetition.
Cautions / Guidelines:
1) You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight.
2) Keep knees straight (not lock) throughout exercise.


Name of the exercise - Reverse Calf Raise On Hack Squat

Prime muscle - Tibialis anterior.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - None
Movement - Dorsi Flexion
Force - Push
Mechanic type - Isolation
Execution:
1) Sit on hack machine with lower back against padding. Grasp handles on sides and place feet on platform. Straighten knees and position heels on top edge of platform.
2) Pull the forefeet up toward body as far as possible. Return by extending feet until toes are pointed away from body. This is one repetition.
Cautions / Guidelines:
1) Keep back supported on pad throughout the exercise.
2) Keep knees straight (not lock) throughout exercise.


Name of the exercise - Cable Dorsi Flexion

Prime muscle - Tiabialis anterior.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - None
Movement - Ankle dorsi flexion
Force - Pull
Mechanic type - Isolation
Execution:1) Sit in front of low pulley with legs straight, tie cable attachment to forefoot.
2) Slowly Flex/pull the toes toward the shin, this is one repetition.


Name of the exercise - Barbell Reverse Calf Raise

Prime muscle - Tiabialis anterior.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - None
Stabilizer muscles - None
Movement - Ankle dorsi flexion
Force - Pull
Mechanic type - Isolation
Execution:
1) Place a barbell on a squat rack. Duck under the bar and position it across your shoulder on the trapezius, slightly above the posterior part of the deltoids. Dismount bar from rack.
2) Move back a step or two from the rack and set your feet shoulder width (1 foot) apart on wooden piece (10 cm) and toes pointing slightly outwards.
3) Slowly pull the toes up as high as possible,hold the position for 3-4 seconds, slowly return to the starting position. This is one repetition.
Cautions / Guidelines:
1) Beginner should try this exercise on smith machine.