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Exercise 1388 · REF XhfS1DZ

Peroneals Stretch exercise animation

Peroneals Stretch

Category
Lower Legs
Equipment
Rope
Target
Calves

This stretch targets the peroneal muscles along the outside of the lower leg using a rope for light assistance, a muscle group most ankle-mobility routines skip in favor of the calves. Worth adding for anyone dealing with ankle instability, since the peroneals play a real role in controlling that outward roll.

How to Do the Peroneals Stretch

  1. Sit on the ground with your legs extended in front of you.
  2. Loop the rope around the ball of your foot and hold the ends of the rope with your hands.
  3. Gently pull the rope towards you, flexing your foot and stretching your calf muscles.
  4. Hold the stretch for 15-30 seconds.
  5. Release the tension on the rope and repeat the stretch on the other leg.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Peroneals Stretch primarily targets the Calves, with Ankles as the primary synergist muscle group, along with the Feet.

More Lower Legs Exercises

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have rope? These target the same calves with different equipment.

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

FAQ

What muscles does the Peroneals Stretch work?
The Peroneals Stretch primarily targets the calves, with the ankles and feet assisting.
What equipment do I need for the Peroneals Stretch?
The Peroneals Stretch is done with a rope.
What's a good alternative to the Peroneals Stretch?
If you don't have access to a rope, the Ankle Circles targets the same calves using body weight instead.