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Tiger Tail Peroneal

Tiger Tail Peroneal

The Tiger Tail Peroneal exercise is a dynamic movement that targets the peroneal muscles in the lower leg. These muscles, located on the outer side of the calf, play a crucial role in stabilizing the ankle and foot. By incorporating the Tiger Tail Peroneal exercise into your routine, you can strengthen and tone these muscles, which can help improve balance and prevent ankle injuries. This exercise involves a combination of balance, stability, and ankle strength. It can be performed using a resistance band or without any equipment, depending on your fitness level and preference. The Tiger Tail Peroneal exercise engages the muscles of the lower leg through deliberate movements that challenge their strength and endurance. Adding the Tiger Tail Peroneal exercise to your workout routine can be especially beneficial for athletes, runners, and individuals involved in activities that require agility and quick changes in direction. It not only strengthens the peroneal muscles but also promotes better ankle stability, which can enhance overall performance and reduce the risk of sprains or strains. Incorporating the Tiger Tail Peroneal exercise into your fitness regimen can help you achieve stronger, more resilient lower leg muscles and improve your overall lower body stability. However, it is crucial to perform this exercise correctly and gradually increase the intensity to ensure proper form and avoid injury.


  • Start by sitting on the floor with your legs extended in front of you.
  • Cross your right leg over your left leg, placing your right foot flat on the floor on the outside of your left knee.
  • Place your right hand behind you for support, making sure your fingers are pointing towards your back.
  • Take your left hand and wrap it around your right knee, using it to gently pull your right leg closer towards your body.
  • You should feel a stretch along the outside of your right calf and ankle.
  • Hold the stretch for 15-30 seconds, focusing on keeping your posture upright and your core engaged.
  • Repeat the same steps on the other side by crossing your left leg over your right leg.
  • Remember to breathe deeply and relax your muscles throughout the stretch.

Tips & Tricks

  • Warm up properly before performing the Tiger Tail Peroneal exercise to prevent injuries.
  • Focus on maintaining proper form throughout the exercise to target the peroneal muscles effectively.
  • Progressively increase the resistance or difficulty level to continue challenging your muscles and promoting strength gains.
  • Incorporate balance and stability exercises into your routine to improve ankle stability, which is essential for the Tiger Tail Peroneal exercise.
  • Ensure you are breathing properly throughout the exercise, inhaling during the eccentric phase (lowering) and exhaling during the concentric phase (raising) of the movement.
  • Include other exercises that target the lower leg muscles to create a well-rounded workout routine.
  • Allow for adequate recovery time between Tiger Tail Peroneal workouts to allow your muscles to repair and grow stronger.
  • Consult with a fitness professional if you experience any pain or discomfort while performing the exercise.
  • Maintain a healthy and balanced diet to support your fitness goals and overall well-being.
  • Stay consistent with your exercise routine to see progress and improvements over time.


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