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The biceps muscle of the thigh is located at the back of the thigh and consists of a short head and a long head. Exercises for the biceps muscle of the thigh should be a permanent part of strength training, because it is this muscle group that increases strength and contributes to the attractive appearance of our legs. Also, don't forget to stretch your biceps after each training session. Learn the structure and functions of the biceps muscle and find out which exercises will best shape it.

The biceps muscle of the thighis part of the postural muscles because it is constantly active and is easily shortened. Therefore, it is very important to properly strengthen it.

Exercises for the biceps muscleshould be based on strength training, but at the same time they should be done consciously and carefully, as the biceps muscle of the thigh is often injured. After each training, remember about stretching, which will oxygenate and accelerate the regeneration of the tired muscle.

To fully learnthe functions of the bicepsof the thigh, you need to get to know its anatomy - it will help you understand the technique of specific exercises for the back of the thighs.

Biceps muscle of the thigh - anatomy and trailers

The biceps muscle of the thigh(Latinmusculus biceps femoris ) is the muscle of the lower limb and is located on the back of the thigh. It consists of a short head and a long head.

The long head attaches to the posterior surface of the sciatic tumor, and the short head begins at the lateral lip of the rough line. Both heads of the biceps muscle of the thigh attach to the lateral surface of the fibula head.

The biceps muscle runs through the hip and knee joints and is part of the myofascial chain of the posterior superficial tape.

Biceps muscle of the thigh - Features

The biceps muscles of the thigh play a number of important functions.

long head:

  • bends the knee joint,
  • straightens the hip joint,
  • tilts the pelvis back,
  • brings up and turns the thigh,
  • rotates the thigh outwards.

short head:

  • bends the knee joint,
  • lifts the pelvis,
  • rotates the thigh outwards.

Exercises for the biceps muscle of the thigh

The following exercises can be performed both at the gym and at home (then replace the barbell with dumbbells).

1. Classic deadlift

Classic deadliftperformed on slightly bent legs will be a great exercisestrengthening the biceps muscle . Deadlifts can be done with a barbell or with dumbbells, but the first version of this exercise will do much better. In addition, the barbell allows you to maintain the correct track of the lifted weight and helps us simply perform the strength exercise correctly. What's more, thanks to it, we can lift a really heavy weight without detriment to he alth.

In this exercise for the biceps, it is very important that you concentrate the force on the back muscles of the thigh and that the weight is pulled from the hips and not from the spine.

  • Technique:To perform a deadlift, stand with your legs apart tightly but without your feet pressed together. Place the barbell right over your feet. Bend over and grab the fingerboard. The hands should be above the shoulders. The starting position for this exercise should look like a squat, but make sure you don't descend too low. You should lean forward about a right angle. Before you extend your hips, make sure your shoulders are retracted to help keep your spine straight. Perform a hip extension with the barbell, bringing it close to your body. Come back to the starting position.

2. Exercises for the biceps muscle of the thigh: one leg deadlift

Single leg deadliftcan strengthen thebiceps muscleeven more effectively. It technically resembles the classic deadlift, but there are several important distinct aspects to consider in this exercise.

  • Technique:One-leg deadlift is performed on a slightly bent leg, and during the return we do not straighten it at the knee joint. When leaning forward, you need to focus heavily on keeping your balance. Therefore, you should not select too much load for this exercise, because performing it on one leg is a sufficiently large difficulty. We don't have to go down to the ground with our weight. All you have to do is lean over to the level of your knee so that you can return to the starting position on your own. If we are more trained, we can use two dumbbells for the deadlift on one leg instead of one and bring them down to the ground.

One leg deadlift very strongly engages the posterior group of the thigh muscles, and above all the biceps and gluteal muscles, which strongly stabilizehips during this exercise.

3. Exercises for the biceps muscle of the thigh: bending the legs with a dumbbell

This exercise is best performed on a training bench. If you do not have such equipment at hand, you can lie on the edge of the bed with your knees sticking out over the edge.

  • Technique:place the dumbbell between your feet and pull them tight. Then bend your knees to a right angle (the dumbbell should be just above your knees). Feet should be turned up. Slowly return to the starting position, without fully extending your legs. When returning, make sure your biceps muscles are tense all the time. This will prevent knee hyperextension and possible injuries.

4. Exercises for the biceps muscle of the thigh: swinging the legs backwards

Backward leg swings are known to be one of the best gluteal exercises. Meanwhile, the back muscles of the thigh, such as the biceps and semimembranesus, also work very hard when swinging backwards.

  • Technique:During this exercise, remember not to over-flex the lumbar region. Lead the leg about the same height as your hips, but not higher. Swing your leg slightly tilting your torso. This position will allow you to complete the exercise correctly.

5. Exercises for the biceps muscle of the thigh: squat with a barbell held low on the back of the neck

The squat with the barbell is an exercise that engages mainly the quadriceps muscles, but you should not forget about the work of the supporting muscles, which are also activated very strongly during the squat.

To strengthen the work of the hamstring muscle during the squat, place the barbell low on the nape of your neck and perform a low bar squat. Thanks to the large forward inclination during this position, you will strengthen the work of not only the buttocks, but also the back muscle of the thigh.

6. Exercises for the biceps muscle of the thigh: bend with a barbell held on the neck ("good morning")

"Good morning" with a barbell on the neck is an exercise that activates not only the extensor of the spine, but also the biceps muscles of the thighs.

  • Technique:To perform a barbell bend, place the barbell on your neck and gently bend your knees. Then, pushing your hips backwards, bend forwards no further than a right angle. Remember not to put too much weight on the barbell as this can strain your spine. Also, try not to tip your head too much and keep your back straight.
Worth knowing

Pain in the biceps muscle of the thigh - what does it mean?

The biceps muscle of the thigh is part of the ischio-shin group and lies on the back side of the thigh. The muscles of this groupthey work mostly eccentrically because they slow down the lower limb. The biceps muscle of the thigh is most often injured in athletes who often change the direction and pace of running, e.g. basketball players, sprinters, volleyball players.

Injury of the biceps thigh muscles is manifested by a strong and sudden pain that prevents movement, and the most common causes of its damage are running sports. However, a muscle does not always have to be broken to feel pain in the back of the thigh. A common injury to the biceps muscle is simply a strain or overstrain that manifests itself in cramps and pain that prevent full range of motion. In this case, you should give up exercise for a few days and apply cold compresses to the sore spot, and then gently stretch the muscle. In the event of a muscle rupture, of course, you should see your doctor immediately.

Exercises to stretch the biceps muscle

Stretching the hamstring muscle should be done statically, after each training session during which you have exercised this part. Maintain the position of the exercise for at least 20 seconds.

  1. Stand with your feet together and lean forward as far as you can. Grab your ankles with your hands or rest them on the ground. Try not to slouch your spine. Tighten your thigh muscles firmly as you deepen your bend.
  2. Stand on one leg and bend your knee with the other and rest the leg you are standing on against the thigh. Lean forward and hold the position. To keep your balance, you can grab something with your hands.
  3. Sit on the ground with your legs straight and lean as far forward as possible. Try to bring your belly close to your thighs to prevent slouching.
  4. Sit on the ground with straight legs. Bend one leg at the knee and place it on the thigh of the straightened leg. Lean forward sharply.
  5. Lie on your back with your leg straightened and clasp your hands behind your thigh. Then bend your knee and pull it towards your chest.
  6. Stand with your legs stretched out in front of you and the other leg slightly bent at the back. Bend over to your straight leg and pull a muscle. Rest your hands on the tibia.
  7. Place your straight leg on a platform such as a windowsill and lean forward. Try to reach with your hands so that you grab the ankle. Keep your spine straight.
  8. Lie on your back and lift your straight leg up. Grasp the toes of your foot and bring your leg to your chest. Try not to slouch or bend your knee. If the exercise is too difficult, you can help yourself with the training straps that should be wrapped around the foot and gripped by them, pulling it against the chest.

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Thighs and buttocks