Foam Roller Peroneal Roll
Side-lying with the outside of the lower leg on a foam roller, rolling from below the knee to above the ankle. Targets the peroneals on the outer shin, which calf rolling doesn't reach.
Primary muscles
- Calves (Gastrocnemius)
- Soleus
Secondary muscles
- Tibialis Anterior
- Sets
- 1
- Duration
- 30–60 sec per leg
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your side propped on the bottom forearm, the outside of the bottom shin on a foam roller and the top foot planted in front.
Set the roller just above the outer ankle bone.
Lift the hips so your weight rests on the forearm, the roller and the top foot.
Roll slowly up the outside of the shin to just below the knee.
Roll back down, pausing on tender spots, then switch legs.
Breathing: Breathe slowly and keep the foot and ankle relaxed.
Coaching tips
Relax the foot
Short, slow rolls
Top foot controls pressure
Common mistakes
Rolling over the ankle bone or the side of the knee
Tensing the lower leg
Moving too quickly
Safety notes
Stay off the bony points at the ankle and below the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.