Biceps Femoris
Biceps Femoris
Stretches
Stretches
Biceps Femoris, Hamstrings THIGH Stretch for Beginners standing
Biceps Femoris, Hamstrings THIGH Stretch for Beginners standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Rotate your feet and ankles ‘inwards’ 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to just below your knees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates standing
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Rotate your feet and ankles ‘inwards’ 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to rest on your ankles
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Advanced standing
Biceps Femoris, Hamstrings THIGH Stretch for Advanced standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Rotate your feet and ankles ‘inwards’ 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs, aiming to reach flat upon the floor
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Beginners sitting
Biceps Femoris, Hamstrings THIGH Stretch for Beginners sitting
How to perform the stretch:
1. Start in a sitting position
2. This movement stretches both sides at the same time
3. Rotate your feet and ankles ‘inwards’ 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to just below your knees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates sitting
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates sitting
How to perform the stretch:
1. Start in a sitting position
2. This movement stretches both sides at the same time
3. Rotate your feet and ankles ‘inwards’ 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to rest on your ankles
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Advanced sitting
Biceps Femoris, Hamstrings THIGH Stretch for Advanced sitting
How to perform the stretch:
1. Start in a sitting position
2. This movement stretches both sides at the same time
3. Rotate your feet and ankles ‘inwards’ 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to reach beyond your feet
6. Hold the stretch for 20 Seconds
7. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Beginners laying down
Biceps Femoris, Hamstrings THIGH Stretch for Beginners laying down
How to perform the stretch:
1. Start in a lying down position
2. Choose the muscle or side of the body you intend to stretch
3. Wrap the target foot with a yoga band or towel, holding each end in each hand
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex the target hip to 45 degrees, by pulling the yoga strap to raise the leg off the ground
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates laying down
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates laying down
How to perform the stretch:
1. Start in a lying down position
2. Choose the muscle or side of the body you intend to stretch
3. Wrap the target foot with a yoga band or towel, holding each end in each hand
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex the target hip to 65 degrees, by pulling the yoga strap to raise the leg off the ground
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Advanced laying down
Biceps Femoris, Hamstrings THIGH Stretch for Advanced laying down
How to perform the stretch:
1. Start in a lying down position
2. Choose the muscle or side of the body you intend to stretch
3. Wrap the target foot with a yoga band or towel, holding each end in each hand
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex the target hip to 90+ degrees, by pulling the yoga strap to raise the leg off the ground
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Beginners kneeling
Biceps Femoris, Hamstrings THIGH Stretch for Beginners kneeling
How to perform the stretch:
1. Start in a kneeling position
2. Choose the muscle or side of the body you intend to stretch
3. Extend this target leg in front of your body with your heel resting on the floor
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips, sliding your hands down your target thigh to just below your knee
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates kneeling
Biceps Femoris, Hamstrings THIGH Stretch for Intermediates kneeling
How to perform the stretch:
1. Start in a kneeling position
2. Choose the muscle or side of the body you intend to stretch
3. Extend this target leg in front of your body with your heel resting on the floor
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips, sliding your hands down your target thigh to rest on your ankle
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Advanced kneeling
Biceps Femoris, Hamstrings THIGH Stretch for Advanced kneeling
How to perform the stretch:
1. Start in a kneeling position
2. Choose the muscle or side of the body you intend to stretch
3. Extend this target leg in front of your body with your heel resting on the floor
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips, sliding your hands down your target thigh, aiming to reach beyond your foot
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Beginners standing leg elevated
Biceps Femoris, Hamstrings THIGH Stretch for Beginners standing leg elevated
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Flex the target hip and extend this leg in front of you to rest your heel on a step so your hip is at a 45-degree angle
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips slightly to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for intermediates standing leg elevated
Biceps Femoris, Hamstrings THIGH Stretch for intermediates standing leg elevated
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Flex the target hip and extend this leg in front of you to rest your heel on a step so your hip is at a 65-degree angle
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips slightly to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Biceps Femoris, Hamstrings THIGH Stretch for Advanced standing leg elevated
Biceps Femoris, Hamstrings THIGH Stretch for Advanced standing leg elevated
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Flex the target hip and extend this leg in front of you to rest your heel on a step so your hip is at a 90+ degree angle
4. Rotate this foot and ankle ‘inwards’ 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips slightly to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The ‘Hamstring’ muscle group is made up of three posterior thigh muscles (Biceps Femoris, Semimembranosus & Semitendinosus). The Biceps Femoris is positioned as the lateral muscle of the hamstrings and is the only muscle of the group to have two heads.
Origin:
- Long head – Ischial tuberosity.
Short head – Lateral lip of linea aspera.
Insertion:
- Head of the fibula.
Action:
- Flexion of the knee (both heads) and extension of the hip (long head only). It also laterally rotates the knee (tibial portion) when the knee is flexed.
The Biceps Femoris suffers from tears and ruptures often due to inadequate stretching and warm-up. Hypercontraction of the Hamstrings can be a predisposition towards lower back pain.