Biceps femoris of the hamstrings

The biceps femoris is a two headed muscle located to the rear of the upper leg and is one of the three muscles which are collectively known as the hamstrings.

Leg flexion and hip extension are the primary roles of the biceps femoris. The muscle can therefore be targeted with leg curling exercises which will engage the three hamstrings muscles. Exercises involving the extension of the hip, such as stiff leg deadlifts, are also highly effective for hamstring development.

Exercises

• Back extensions
• Barbell deadlift
• Barbell hack squat
• Barbell lunge
• Barbell squat
• Barbell stiff leg deadlift (SLDL)
• Box squat
• Deep (ATG) squat
• Dumbbell lunge
• Dumbbell stiff leg deadlift (SLDL)
• Front squat
• Good mornings
• Leg press
• Lying leg curl
• Side lunge
• Sled hack squat
• Standing leg curl

Other names

• Hamstrings
• Hammies
• Back of thigh