Peroneals-SMR
How to do the Peroneals-SMR
- 1
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.
- 2
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.
How to program the Peroneals-SMR
Sets and reps
As an isolation movement, the Peroneals-SMR is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Peroneals-SMR is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Peroneals-SMR work?
The Peroneals-SMR primarily targets the Calves.
What equipment do I need for the Peroneals-SMR?
You need Foam Roll. Difficulty level: Intermediate.
How many sets and reps of the Peroneals-SMR should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
