Roll Peroneal Single Leg Side Lying On Floor

Muscles worked

Setup

1. Lie on your side on the floor with the foam roller positioned just below the side of your knee.
2. Support your upper body on your forearm and place your free hand on the floor for balance.
3. Cross your top leg over the bottom leg, placing the top foot flat on the floor to help control the pressure.

How to do it

1. Slowly roll your lower leg along the roller from just below the knee down to just above the ankle bone.
2. Inhale as you roll toward the ankle and exhale as you roll back toward the knee.
3. Maintain a slow, steady tempo, taking approximately 3-5 seconds to cover the length of the muscle.
4. Pause and hold for 20-30 seconds on any particularly tender spots or 'trigger points' you encounter.

Form checklist

• Keep the bottom leg relaxed and avoid tensing the calf muscle.
• Do not roll directly over the knee joint or the lateral malleolus (outer ankle bone).
• Use your arms and top leg to modulate the intensity of the pressure.
• Maintain a straight line from your head to your hips; do not let your midsection sag.

Pro tips

• Gently rotate your bottom foot toward the floor or the ceiling to target different fibers of the peroneus longus and brevis.
• Focus on slow, deep breaths to signal your nervous system to allow the muscle to release.

Make it harder

• Stack your top leg directly on top of the bottom leg to apply full body weight to the roller.
• While paused on a tender spot, actively flex and extend your ankle (point and flex your toes) to perform an active tissue release.

Frequently asked

What muscles does the roll peroneal single leg side lying on floor work?

The roll peroneal single leg side lying on floor primarily targets the calves, and also works the adductors, glutes, and hip flexors as secondary muscles.

What equipment do you need for the roll peroneal single leg side lying on floor?

The roll peroneal single leg side lying on floor uses foam roller.

Is the roll peroneal single leg side lying on floor good for beginners?

Yes. The roll peroneal single leg side lying on floor is a beginner-friendly movement and a strong foundation to build on.

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