라이브러리로시작 
끝 
운동 라이브러리
Smith Toe Raise
A loaded toe raise under the Smith bar that trains the tibialis anterior on the front of the shin, useful for ankle balance and shin durability.
하체머신Ankle dorsiflexion
주동근
전경골근
협응근
발목 배측굴곡근종아리코어
장비
머신
패턴
Ankle dorsiflexion
준비 자세
- 01Set the Smith bar to shoulder height and use a light load.
- 02Place the bar across the upper traps and stand with heels on the floor or a low block.
- 03Shift the weight back onto the heels with the toes free to move.
- 04Keep a soft knee bend and a tall torso.
수행
- 01Lift the toes and forefeet as high as possible while the heels stay planted.
- 02Pause briefly at the top with the shins fully contracted.
- 03Lower the toes under control until they nearly touch the floor.
- 04Repeat with a steady tempo and no rocking.
체크포인트
- -Heels never leave the floor or block.
- -The lift comes from the ankles, not from leaning back further.
- -The shin muscles are doing the work, felt along the front of the lower leg.
- -Hips stay quiet under the fixed bar.
흔한 실수
- -Loading too heavy and cutting the toe lift short.
- -Rocking the hips backward to fake range.
- -Letting the toes slam down between reps.
- -Bending the knees and turning it into a partial squat.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps; the tibialis responds to higher reps.
- -Pair it with calf raises to train both sides of the ankle in one block.
- -Useful as accessory work for runners and for balancing heavy calf training.