Peroneals-SMR

A intermediate stretching exercise for the calves, done with a foam roller.

Main muscles: Calves
Equipment: Foam roller
Level: Intermediate
Movement: Static

How to do the Peroneals-SMR

Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.
Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds. Repeat on the other leg.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Peroneals-SMR

Questions

What muscles does the Peroneals-SMR work?

Mainly the calves.

Is the Peroneals-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with Seated Calf Stretch first.

What can I do instead of the Peroneals-SMR?

Good alternatives that train the calves: Calves-SMR, Anterior Tibialis-SMR, Foot-SMR or Peroneals Stretch.

How many sets and reps of the Peroneals-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).