The peroneus are a group of muscles that are located to the outer part of your lower leg. These three muscles, peroneus brevis, longus and teritus, extend from your fibula and insert into your tendons in your midfoot and toes. They work together with the muscles in your lower leg and foot to flex, extend and rotate your ankle joint. Strengthening your peroneus muscles must incorporate other muscles and joints in your leg and hip to produce full-body strength and power, advises the National Academy of Sports Medicine.
Stepups
Step 1
Stack a set of aerobic steps to about 2 to 2.5 feet high, and stand in front of it with your feet slightly apart.
Step 2
Step on top of the step with your left foot, and push yourself up onto the step. Extend your right leg behind you with your right foot pointing down, tightening your right buttock to support your body. Do not hunch your spine or shoulders as you step up.
Step 3
Lower your right foot to the ground, and put your left foot on the ground. Perform two to three sets of six to eight reps per leg.
Balance Disc Squats
Step 1
Place two circular balance discs on the ground about as wide as your shoulders. Stand on top of the discs with one foot on each disc, and adjust your balance.
Step 2
Extend your arms in front of your chest, and squat down as low as you can while keeping your torso upright. Keep your knees pointing forward.
Step 3
Exhale and stand straight up without hunching or moving your spine and shoulders. Perform three sets of eight to 10 reps.
Split Stance Half Lunge
Step 1
Stand with your left foot in front of your right foot about six to eight inches apart. Put your hands on the sides of your pelvis.
Step 2
Bend your knees and lower your body down as much as you can with your heels on the ground, stretching your right calf and Achilles tendon.
Step 3
Hold this position for three seconds, and stand straight up. Perform three sets of 10 reps per leg.
Things You'll Need
- Two balance discs
- Aerobic steps
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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