The peroneus brevis and peroneus longus are two important muscles located on the outer side of the lower leg. These muscles work together to evert the foot (turn the sole outward) and assist with plantarflexion (pointing the foot downward). They are essential for ankle stability, balance, and side-to-side movements, especially during walking, running, or navigating uneven ground.
Where the Muscles Are Located
Both muscles originate from the fibula, the bone on the lateral side of the lower leg.
- The peroneus longus runs from the upper fibula and wraps under the foot to insert at the base of the first metatarsal and medial cuneiform.
- The peroneus brevis originates from the lower half of the fibula and inserts at the base of the fifth metatarsal.
These muscles lie in the lateral compartment of the leg and travel behind the lateral malleolus (the outer ankle bone) before reaching the foot.
Different Ways to Engage Them
- Resistance Band Eversion
Secure a band and loop it around your foot. Pull the foot outward against resistance while keeping the leg still. - Lateral Step-Ups or Band Walks
These activate the peroneals as stabilizers and movers during lateral motion. - Single-Leg Balance with Foot Turns
Balance on one foot and slowly turn the foot outward and back to neutral while maintaining control. - Heel Drops on a Step with Eversion
Stand on a step, lower the heels with a slight outward rotation of the foot to emphasize eccentric loading. - Side Hops or Skaters
These dynamic moves activate the peroneals in quick lateral motion and deceleration.
How Long to Hold Flex for Muscle Growth
Isometric holds of 10 to 20 seconds, repeated in sets of 3 to 4 reps, are effective for hypertrophy. A good range is 15 seconds per hold, allowing enough time under tension without risking fatigue-induced form breakdown. For endurance or control, longer holds (30+ seconds) with less resistance can be used.
Different Levels of Skill
- Beginner
Use light resistance bands and static balance drills. Focus on awareness and proper ankle alignment. - Intermediate
Add dynamic resistance movements like skaters or single-leg stability drills with light weights. - Advanced
Incorporate explosive lateral movements, unstable surfaces (BOSU or wobble board), and higher resistance band training.
Muscles They Support
The peroneus brevis and longus support the lateral ankle ligaments, help stabilize the knee joint indirectly through ankle positioning, and work alongside the calf muscles (gastrocnemius and soleus) during push-off. They also assist in correcting excessive inward rolling (overpronation) by controlling lateral foot pressure. This makes them critical for supporting arches and protecting the plantar fascia.
Training the peroneals not only builds stronger ankles but also reduces risk of ankle sprains, improves proprioception, and enhances performance in multidirectional sports. Consistent engagement of these muscles ensures better responsiveness and long-term lower limb resilience.
