Exercises for the Fibularis Longus

Fibularis Longus: 80+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the fibularis longus does

The fibularis (peroneus) longus runs down the outer side of the lower leg, and its tendon wraps under the foot. It turns the sole of the foot outwards (eversion), helps point the foot down and supports the arch. Above all, it reacts quickly to stop the ankle rolling outwards, which makes it important after an ankle sprain.

How to train it

Eversion against a band or cable trains it directly, and balance and hopping drills train it to react. Start with slow, controlled reps and simple balance on one leg before moving to hops.

Five to start with

  1. 1
    BeginnerPeroneal Raise

    A calf raise that keeps the weight on the inner side of the foot, working the outer lower leg.

  2. 2
    BeginnerBanded Ankle Eversion

    Turning the foot outwards against a band: this muscle's own movement.

  3. 3
    BeginnerCable Ankle Eversion

    The same movement with a cable, so it can be loaded and progressed.

  4. 4
    BeginnerSingle-Leg Short-Foot Balance

    Balancing on one leg with the arch lifted, for ankle control.

  5. 5
    IntermediateSingle-Leg Side-to-Side Line Hop

    Quick hops across a line on one leg, training the ankle to react.

All 80+ exercises that work the fibularis longus