Seated Dorsiflexion Knee Strengthener Kettlebell
Seated dorsiflexion with kettlebell resistance that strengthens the shins and supports knee health.
LegsBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: anterior tibialis. Secondary: calves, ankles, quads |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~18 kcal |
How to do it
- Sit with a kettlebell resting on the forefeet or held appropriately.
- Lift the forefeet into dorsiflexion against the resistance.
- Lower with control.
- Keep the movement smooth and knees stable.
- Complete 4 sets of 12-15 reps.
Equipment
- Kettlebell
- Bench or Chair
Coaching tips
Benefits
Seated dorsiflexion with kettlebell resistance that strengthens the shins and supports knee health.
Common mistakes
Avoid using momentum or letting the knees cave.
Make it harder
Increase kettlebell weight or slow the tempo.
Make it easier
Perform without the kettlebell.
Breathing
Exhale as you dorsiflex, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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