Exercises for the Biceps Femoris

Biceps Femoris: 500+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the biceps femoris does

The biceps femoris is the outer hamstring, on the back and outer side of the thigh. Its long head crosses both the hip and the knee, so it straightens the hip and bends the knee; its short head only bends the knee. It is the hamstring most often strained in sprinting.

How to train it

Train it at both joints: hinges such as the Romanian deadlift work it at the hip under a long stretch, and leg curls work it at the knee. Lowering slowly, as in the Nordic curl, builds the kind of strength that sprinters use to protect against strains.

Five to start with

  1. 1
    IntermediateBarbell Romanian Deadlift

    The main heavy hinge, loading the hamstrings at full stretch.

  2. 2
    BeginnerLying Leg Curl

    Isolates the hamstrings at the knee, short head included.

  3. 3
    BeginnerSeated Leg Curl

    With the hip bent, the long head works from a longer position.

  4. 4
    AdvancedNordic Hamstring Curl

    Very hard lowering work. Start with help and a short range.

  5. 5
    IntermediateSingle-Leg Romanian Deadlift

    One leg at a time, which adds balance and evens out the sides.

All 500+ exercises that work the biceps femoris