The biceps femoris muscle is one of the three hamstring muscles and is composed of two heads. The long head originates from the pelvis and the short head originates from the back of the femur. This muscle flexes the knees and promotes internal and external rotation of the thigh. It also facilitates the lateral rotation and extension of the hip during knee flexion. Exercises that add stress to the hamstring muscles, such as a squat, leg lift or leg curl, should be perform to maintain strength in this muscle and prevent injury.
Squat
Step 1
Stand with your legs at shoulder-width distance apart and your toes pointing forward.
Step 2
Hold a dumbbell in each hand with your palms turned inward.
Step 3
Enter a squat by pushing your buttocks outward and slowly bending your knees while keeping your torso straight.
Step 4
Continue this flexion of the knees until they form a 90 degree angle. You should feel a stretch in the buttocks and hamstrings.
Step 5
Hold this position for three seconds and return to the starting position.
Step 6
Perform one set of 10 repetitions once daily to strengthen the hamstring muscles and prevent injury.
Standing Hamstring Stretch
Step 1
Enter the starting position by standing with your legs at shoulder-width distance apart.
Step 2
Bring one leg directly in front of the other and ensure that the leg remains straight.
Step 3
Bend the knee of the other leg and support your body weight by resting your hands on the bent knee.
Step 4
Tilt your hips forward and lean slightly forward. You should feel a stretch in your hamstring.
Step 5
Hold this position for five seconds and relax. Perform one set of 10 repetitions on both legs to stretch the muscles in hamstrings, promote flexibility and increase the range of motion in your knees.
Sitting Hamstring Stretch
Step 1
Sit on a hard surface and extend both legs directly in front of you.
Step 2
Keeping your torso straight, extend your arms forward and lean forward.
Step 3
Continue this forward extension until you feel a stretch in your hamstring.
Step 4
Hold this position for five seconds and relax.
Step 5
Perform one set of 10 repetitions to stretch the bicep femoris muscles and maintain flexibility in your hamstring and flexion in the knees.
Bridge
Step 1
Lie flat on a hard surface and bend both knees.
Step 2
Flat on your feet firmly on the floor, contract your abdominal and gluteal muscles and slowly lift your hips away from the ground.
Step 3
At the apex of this extension, hold the stretch for three seconds.
Step 4
Relax and return to the starting position.
Step 5
Perform one set of 10 repetitions once daily to strengthen the gluteal and hamstring muscles.
Tips and Warnings
- While performing a squat, keep your torso straight and knees centered over your feet. Use your arms for balance and support when performing this exercise. Bend your knees to a 90-degree angle. However, if you cannot do that, simply go as low as possible.
- Do not overexert your muscles when performing these exercises. You feel extreme pain, discontinue with the exercise and give your muscles at least 24 hours to recover.
Things You'll Need
- Dumbbell
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