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SMR Biceps Femoris Foam Roll

The SMR Biceps Femoris Foam Roll exercise focuses on the lateral muscles of the hamstrings (biceps femoris long head and biceps femoris short head).

  • Place a foam roller just above the knee joint, hands at hips with fingers facing out. 
  • To increase compression, cross one leg over the other. 
  • To decrease compression, keep the other leg on the ground. 
  • Lift the hips off the ground keeping the chest up and shoulders down and back. 
  • Lean slightly to the right to place pressure on the outside of the back of the leg. 
  • Slowly roll up the lower third of the back of the leg.
  • Hold any tender spots for 30-90 seconds (try to relax and breathe deeply). 
  • Slowly roll back down to starting position.
  • Repeat with left leg.