Home › Legs › Biceps Femoris

Biceps Femoris股二头肌

Legs · Superficial (L1) · Posterior · 5 exercises

Function

The outer hamstring head: knee flexion plus hip extension plus external rotation at the knee. Key to braking and loading in sprinting; the outer-target bias of Romanian deadlifts and leg curls.

Best Exercises & Form Cues

• Romanian Deadlift

  Equipment

  Barbell/dumbbells

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Knees slightly bent and fixed, hips push back, bar slides down the thighs until the hamstrings stretch hard (about mid-shin), then stand by contracting the hamstrings.

  Common mistakes

  Turning it into a squat (knees travelling forward), rounded back, bar drifting from the body

• Leg Curl

  Equipment

  Prone/seated leg curl machine

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Hips pinned to the pad; curl until the shins are vertical or slightly past, squeeze the hamstrings at the top, lower on a 3-second negative.

  Common mistakes

  Hips lifting off the pad, releasing too fast, partial range

• Nordic Hamstring Curl (Eccentric)

  Equipment

  Bodyweight + partner/anchor

  Sets & Reps

  3 sets × 5-8 reps · rest 2 min

  How to do it

  Kneeling with the ankles fixed; fall forward from head to knees in one straight line as slowly as possible (hamstrings brake the fall); catch with the hands and reset.

  Common mistakes

  Bending at the waist, free-falling down, greedy reps with broken form

• Good Morning

  Equipment

  Barbell

  Sets & Reps

  3 sets × 10-12 reps · rest 90 s

  How to do it

  Bar on the traps, knees slightly bent and fixed; push the hips back to hinge the torso near horizontal (strong hamstring stretch); stand by extending the hips.

  Common mistakes

  Rounded back, knees bending too much (becomes a squat), too heavy

• Stiff-Leg Deadlift

  Equipment

  Smith machine/barbell

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Knees straight (soft, not locked) and fixed; fold at the hips; the bar travels down the legs to a strong hamstring stretch; stand by extending the hips; spine neutral throughout.

  Common mistakes

  Rounded back, bar drifting off the legs, forcing depth (hamstring-strain risk)

Stretching & Recovery

• Seated forward fold
• Supine strap straight-leg raise

Other muscles in the Legs

Sartorius · Tensor Fasciae Latae · Rectus Femoris · Vastus Lateralis · Vastus Medialis · Tibialis Anterior · Fibularis Group · Adductor Group · Vastus Intermedius · Semitendinosus · Semimembranosus · Gastrocnemius · Soleus