How to Stretch the Biceps Femoris


The biceps femoris is one of three muscles that make up the hamstring, which is located in the back of the thigh. This muscle is used every time you bend your knee, for example, when you step over something on the floor. Stretching the biceps femoris will reduce the risk of a hamstring strain. Although stretching the biceps femoris only takes a few minutes, daily stretching can bring lasting benefits.

Stretching the biceps femoris can be done while seated or standing.
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Step 1

Stand about two feet away from a low table. The top of the table should be about one or two inches above your knee. Bend your right knee slightly. Shift your weight to your right leg.

Step 2

Lift your left leg into the air and place your left foot on top of the table. Keep your left leg straight.

Step 3

Lean forward and hold onto your left toes with your hands. Shift your hips forward. Hold the position for 20 seconds.

Step 1

Stand up with your feet together and your arms at your sides.

Step 2

Lean forward, reaching your arms toward your toes. Keep your legs straight. If you can easily touch your toes, intensify the stretch by bringing your upper body toward your thighs.

Step 3

Hold the position for 20 seconds.

Step 1

Sit down on an exercise mat with your legs extended out in front of you. Bend your right leg, pulling your right foot as close to the inner top of your left thigh as possible. Place your hands on top of your left knee. Tighten your abs and sit up tall.

Step 2

Lean forward over your left leg while keeping your back straight and sliding your hands close to your left foot. Continue leaning forward until you feel a stretch in your hamstring. Keep your left leg straight. Point your left toes toward the ceiling.

Step 3

Hold the position for 20 seconds. Switch legs and repeat.


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