Exercise guide
Peroneals Stretch
- Beginner
- Isolation
- Timed hold
- Lower legs
This stretch targets the peroneal muscles on the lateral side of the lower leg, improving ankle mobility and relieving tension in the outer calf. It is essential for preventing ankle rolls and maintaining proper foot mechanics during gait.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight in front of you.
- Loop a resistance band around the outer edge of the foot (near the pinky toe) of the leg you wish to stretch.
- Hold the ends of the band with the hand opposite to the leg being stretched to create a diagonal line of pull.
How to do it
- Point your toes slightly away from your body (plantarflexion) to put the peroneals in a lengthened position.
- Gently pull the band to rotate the sole of your foot inward toward the midline of your body (inversion).
- Hold the position for 20-30 seconds, exhaling as you deepen the stretch and maintaining a steady breathing pattern.
- Slowly release the tension, then switch the band to the other foot and repeat.
Form checklist
- Keep your knee locked straight to ensure the stretch is isolated to the lower leg.
- Ensure the movement occurs at the ankle joint rather than rotating the entire leg from the hip.
- Maintain an upright seated posture to avoid straining the lower back.
- Pull until you feel a moderate stretch on the outside of the calf; avoid any sharp or pinching sensations.
Pro tips
- To target the Peroneus Longus specifically, focus on pointing the big toe away from you while simultaneously pulling the outer edge of the foot inward.
- Visualize the muscles on the outside of your shin lengthening as you pull the band.
Make it harder
- Increase the resistance by using a thicker band or shortening your grip on the band for a more intense pull.
- Perform the stretch while seated in a chair, crossing the target leg over the opposite knee and using your hand to manually pull the foot into deeper inversion.
Frequently asked
- What muscles does the peroneals stretch work?
- The peroneals stretch primarily targets the calves, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the peroneals stretch?
- The peroneals stretch uses resistance band.
- Is the peroneals stretch good for beginners?
- Yes. The peroneals stretch is a beginner-friendly movement and a strong foundation to build on.
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