Peroneals-SMR

An intermediate stretch for the calves, done with a foam roller.

Movement guide

Peroneals-SMR

Demand · source-assignedMedium (unreviewed)

Equipment requiredA foam roller

Muscle focusCalves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Seated calf stretch with a towel demonstrated on the 3D figure

3D demoSeated calf stretch with a towelBeginner · Other / check instructions

Similar move, beginner grade.

This move

Peroneals-SMR demonstrated on the 3D figure

3D demoPeroneals-SMRIntermediate · A foam roller

Intermediate grade (source-assigned).

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves.

Equipment

A foam roller

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Anterior Tibialis-SMR demonstrated on the 3D figure

3D demoAnterior Tibialis-SMRIntermediate · Other / check instructions

Calves-SMR demonstrated on the 3D figure

3D demoCalves-SMRIntermediate · A foam roller

3D demoFoot-SMRIntermediate · Other / check instructions

Peroneals Stretch demonstrated on the 3D figure

3D demoPeroneals StretchIntermediate · Other / check instructions

Soleus wall stretch demonstrated on the 3D figure

3D demoSoleus wall stretchBeginner · A wall

Tandem stance and heel-to-toe walk demonstrated on the 3D figure

3D demoTandem stance and heel-to-toe walkBeginner · A wall

Browse more

Calf and ankle stretches

Questions people ask

What muscles does the Peroneals-SMR work?

Mainly the calves.

What equipment do I need for the Peroneals-SMR?

A foam roller.

Is the Peroneals-SMR good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Seated calf stretch with a towel.

What is an easier alternative to the Peroneals-SMR?

Try the Seated calf stretch with a towel. It works similar muscles at a lower grade.