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Static Stretching · Book exercise 5.46
A kneeling stretch for the muscles at the front of the lower leg and ankle.
The video shows the setup and release with an abbreviated hold. Follow the book’s hold duration and the technique notes below.
Kneel on a mat with the legs close together and the tops of the feet and shins in contact with the floor. Ease the hips back toward the heels, keeping the trunk upright and the head neutral. Return to the tall kneeling position after the hold.
Avoid folding the torso forward or curling the neck while sitting back.
Target: Tibialis anterior. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.
Kneel on a mat with the tops of the feet and shins on the floor, then sit back toward the heels while keeping the torso and head upright. Avoid rounding the upper back.
Related movements: Standing Calf and High Knee Pulls with Dorsi Flexion. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
All static stretches · Tennis book · Related dynamic stretch
← 5.45 Standing Calve · 5.47 Anterior Deltoid →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.46 Kneeling Shin.
