Synergists

Unlock Your Hip Flexors

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Gluteus maximus, sartorius, gracilis and gastrocnemius.

Exercises For Gracilis MuscleBiceps Femoris

Biceps femoris

Hip Flexor Pain

Action

Flexes knee and extends hip (long head). Externally rotates tibia in flexed knee.

The biceps femoris contracts, flexing the knee and externally rotating the tibia in marichyasana III. This external rotation manifests as internal rotation of the hip, accentuating the twist of the trunk.

Bicep Femoris Pain

Awakening

Adho Mukha Svanasana stretches and awakens the biceps femoris.

Biceps Femoris Stretching Pictures

Semimebranosus & Semitendonosus

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