Peroneals-SMR

Also called peroneal foam roll, outer shin foam roll and lateral calf roll.

Works

Calves

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.

Cues

• Roller on the outside of the shin.
• Hips up, weight on the leg.
• Roll from knee to ankle slowly.
• Pause on tight spots 10-30 seconds.

Common mistakes

• Rolling too fast.
• Rolling over the ankle bone.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for