Martial artists use the tibialis anterior as an impact weapon.
If you're walking, the tibialis anterior allows you to raise your foot off the ground as you swing your leg forward and prevents you from smacking your foot on the ground after your leading heel makes contact. As a thick band of muscle that runs long the front of your shin bone, the tibialis anterior is responsible for extending and inverting your foot. Strengthen your shins by doing exercises that work ankle flexion in which your toes point up.
Move on Heels
When you walk on your heels, you have to flex your feet toward your shins, which works the tibialis anterior. Perform an exercise by walking with a slow rhythm and small steps, focusing on drawing your toes up as high off the ground as possible. Change the direction, such as walking forward or backward, to put stress on the tibialis anterior from different angles. Walk for about 16 yards and then take a pause. Repeat the heel walk three times. Because the exercise requires no equipment or work-out space, you can do this exercise often during the course of your day.
Tap the Toes
The movement of flexing and point your feet, such as tapping, will condition the tibialis anterior. A simple exercise is toe taps in which you begin by sitting erect with your feet flat on the floor. Lift and lower your toes, tapping the floor with your foot. Another exercise begins by standing on your heels on a stair with your toes hanging as far down and over the edge of the stair as possible. Put one hand on a wall or banister to maintain balance. Flex your feet, drawing your toes toward your shins. Hold the peak position for few seconds, feeling the muscles in your shins contract. Slowly lower your toes to starting position. Perform 15 reps for three sets. To boost the difficulty, perform this exercise 0with one foot at a time.
Push the Band
By adding resistance in an exercise involving ankle flexion, you can strengthen the muscles in your shins. For example, begin by sitting on the ground with your legs extended in front of you. Loop one end of an elastic band around the ball of your foot. Attach the other end of the band to a stationary object, such as a sofa or chair leg. Facing the anchor point, sit far enough away so the band becomes taut. Slowly flex and point your working foot 15 to 20 times, keeping both knees slightly bent. Perform reps in which you move your toes to the right or left before returning to the pointed position.
Reverse the Raise
Performing reverse calf raises with different types of weights -- barbell, cable, dumbbell or machine -- can build the tibialis anterior. Some gyms also have specialized dorsiflexion machines for reverse calf raises. For example, stand on the platform of a Smith Machine with knees slightly bent. Position the barbell behind your shoulders and just below your neck. Inch your toes off the platform but keep the balls of your feet on the platform. Release the weight to assume starting position. Exhale and lift your toes up as high as possible. Hold the peak position for a count of one, inhale and return to starting position. Perform 12 to 15 reps for three sets.