Floor Side-Lying Peroneal Roll
Relieve tight lower legs! Roll away tension & improve flexibility with the Floor Side-Lying Peroneal Roll. Perfect for athletes & anyone on their feet.
The Floor Side-Lying Peroneal Roll mainly works the glutes & hips, with help from the calves / shins and hip abductors (outer thighs). You'll need: foam roller.
Required Equipment
Floor Side-Lying Peroneal Roll Muscles Worked
Primary
Hip Rotators
Secondary
Upper Calf (gastrocnemius); Hip Tensor (tensor fasciae latae)
Floor Side-Lying Peroneal Roll Variations and Alternatives
How to do the Floor Side-Lying Peroneal Roll
Lie on your side on the floor with a foam roller placed under your lower leg, just above the ankle on the side of the leg.
Support your weight on your forearm and the opposite leg, which can be bent and placed in front of you for stability.
Using your forearm and the opposite leg, gently roll your body forward and back so the foam roller moves along the side of your lower leg, from just above the ankle up towards the knee.
Apply enough pressure to feel a deep massage sensation, but not so much that it causes excessive pain.
Stop on any particularly tender spots for a few seconds, relaxing into the roller to help release the tightness.
Repeat the rolling motion for a desired duration, usually around 1-2 minutes, before switching to the other leg.
Ensure you maintain controlled breathing throughout the exercise, and avoid rolling directly on the knee or ankle joints. If you experience sharp pain, discontinue and consult a professional.
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Floor Side-Lying Peroneal Roll FAQs
What muscles does the Floor Side-Lying Peroneal Roll work?
The Floor Side-Lying Peroneal Roll mainly works the glutes & hips, with help from the calves / shins and hip abductors (outer thighs). The main muscles are the hip rotators.
What equipment do you need for the Floor Side-Lying Peroneal Roll?
Foam roller.
What are some Floor Side-Lying Peroneal Roll variations and alternatives?
Similar exercises include the Floor Seated Calf Mobilization Roll, Foam-Roll Glute, Foam-Roll Hamstring and Foam-Roll Hip Abductor.
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