ATG: Knee Ability Series 4 — Key Takeaways
Train tibialis muscles with 20 wall reps and calves with 20 single-leg wall reps to build the lower leg strength that protects knees during deceleration and downhill movement.
Key takeaways
Train tibialis before calves before knee-loading exercises
Train tibialis before calves before knee-loading exercises
- Hip pressure peaks during acceleration, ankle/knee pressure peaks during deceleration
- Heel strike loads tibialis first, then ball-of-foot loads calves, then knee pressure spikes
20 reps wall tibialis raises build strength for most people
20 reps wall tibialis raises build strength for most people
- Closer to wall = easier progression, farther from wall = harder progression
- Single-leg wall calf raises at 20 reps also effective for most trainees
Single-leg weighted calf raises service most strength goals
Single-leg weighted calf raises service most strength goals
- Progression from bodyweight wall version to loaded single-leg version covers full strength spectrum
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In this piece
- Lower Leg Training Framework and Wall Exercises
- Free Weight and Machine Options for Tibialis and Calf
- Closing Summary and ATG Resources
“It's more HIP when you accelerate, then ANKLE and KNEE pressure increase when you slow down.”
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