← EXERCISE LIBRARYMobility
Tibial Rotation Drill
Seated drill turning the shin in and out over a fixed foot. Trains internal and external rotation at the knee and lower leg, a range that most lower-body training never touches.
- 01Sit on a chair with the right foot flat on the floor and the knee bent to about ninety degrees.
- 02Press the whole foot down and hold the thigh still with both hands just above the knee.
- 03Turn the shin inward so the knee travels toward the midline while the foot stays planted.
- 04Hold for two seconds, then turn the shin outward so the knee travels away from the midline.
- 05Alternate for ten slow repetitions each direction, then change legs.
- 01Foot does not move — only the shin turns above it.
- 02Hold the thigh down so the hip cannot do the work.
- 03Small range, done deliberately, beats a big sloppy turn.
- 01Letting the foot pivot on the floor — the rotation happens at the ankle and the knee sees nothing.
- 02Rotating the whole thigh — the hip supplies the movement and the drill loses its point.
- 03Going too fast — the range at the tibia is small and disappears entirely at speed.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.