Biceps Femoris

⚙️ The Setup

• Gear: Use a firm massage ball (lacrosse ball or similar).
• Position: Sit on a hard, sturdy surface like a table, a plyometric box, or a firm chair. Your legs should be dangling freely, or at least have room to move easily.
• Placement: Place the ball under your thigh, steering it slightly toward the outside edge of the leg (lateral side), not the dead center.

👣 Step-by-Step Release

1. Find the "Banjo String"

• Sit on the ball so it presses into the outer part of your hamstring.
• Locate the thick, cord-like tendon on the outside back of your knee and follow that "cord" up about 2–3 inches into the main muscle belly.
• Relax your leg completely. Let the weight of your thigh sink into the ball.

2. The "Kick and Relax" (Pin & Stretch)

• Once you are on a tender spot, keep the ball still.
• Kick (Extend): Slowly straighten your knee until your leg is fully extended. You will feel the tension increase significantly under the ball.
• Relax (Flex): Lower your foot back down.
• Repeat this 5–10 times. This actively glides the muscle fibers over the pressure point.

3. The "Windshield Wiper" (Cross-Friction)

• Hold your leg straight out in front of you (maintaining the "Kick" position).
• Slowly rotate your entire leg side-to-side (toes point right, then toes point left).
• This cross-friction helps unglue the Biceps Femoris from the other hamstring muscles next to it.

4. Hunt High and Low

• The Biceps Femoris is long. Move the ball up toward your glute (buttocks) by an inch and repeat the process.

• Then move it down toward your knee, but stop about 2 inches above the knee crease.

⚠️ Safety Tip: The "Zing" Warning

• The sciatic nerve runs right down the middle of the back of your leg, very close to this muscle.

• Dull ache or "good hurt" = GOOD. This indicates muscle release.
• Sharp, electric shock, or tingling = BAD. This means you are pressing directly on the nerve.

• If you feel sharp pain, move the ball immediately slightly more toward the outside (lateral) edge of your leg to get off the nerve and back onto the muscle.