For many people, lower leg training truly is “the seventh stranger!” Even if the back side gets worked occasionally, the front often gets overlooked. I guess most people just don’t give a “shin” about it!

That’s a mistake!

All kidding aside, the gastrocnemius and the soleus (the two major calf muscles) will receive some occasional attention in the gym, but the tibialis anterior (the major shin muscle) often gets overlooked. Obviously, this can create an imbalance between the front and back side of the lower leg, which will limit muscle growth and function and increase the risk of injury.

For a balanced approach to lower leg training, try the simple superset demonstrated in the video below… at least it looks simple on screen, but it will feel like ”hell” when you do it!

Aim for 3 sets of 15-20 reps on each exercise with only 10 seconds between the two exercises (basically, just enough time to get from one machine to the other). Once you finish a set of both exercises, rest for 2 minutes, then repeat the process two more times for a total of 3 sets.

Make sure to have a fire extinguisher nearby!