For many people, lower leg training truly is “the seventh stranger!” Even when the backside gets some attention, 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 soleus—the two major calf muscles—do receive some love at the gym, but the tibialis anterior (your primary shin muscle) is often ignored. This imbalance between the front and back of the lower leg can limit muscle growth, impair function, and increase injury risk.

For a more balanced approach to lower leg development, try the simple superset shown in the video below. It may look easy, but it’ll feel like “hell” once you try it!

Aim for 3 sets of 15–20 reps on each exercise with just 10 seconds between the two movements (basically, just enough time to move between machines). After completing both exercises, rest for 2 minutes, then repeat for a total of 3 sets.

You might want to keep a fire extinguisher nearby!