The biceps femoris muscle is part of the hamstring group of muscles located at the back of your leg. Strength training this muscle directly can increase overall lower body strength and movement quality such as jumping, squatting and sprinting.
This study will employ a permuted block randomized (1:1 allocation) intervention design with primary outcome measures being sarcomere imaging of the long head of biceps femoris and maximal hamstring strength as primary outcomes.
Stiff-legged deadlifts
The deadlift is an indispensable tool in bodybuilding and any strength program. It works a wide array of muscles in the posterior chain – calves, hips, glutes and hamstrings. Strengthening this group is essential to improving power and speed; stiff-legged deadlifting provides another variation on this regular lift that targets more specific muscle groups than its traditional version.
To perform the stiff-legged deadlift, stand with feet slightly wider than shoulder-width apart and position a bar above your midfoot. Hinge at your hips and bend your knees until lowering yourself beneath the bar; squeeze your core muscles and engage your lats for maximum engagement, then drag the bar along your shins as you lift back up. Be careful not to lose control during this move – sudden movements could weaken muscles and result in injury.
The stiff-legged deadlift is an excellent supplementary exercise for athletes having difficulty with reaching lockout on a conventional deadlift, or those seeking to strengthen the bottom portion of their lift by forcing themselves into deeper tabletop position. Furthermore, it can provide great hamstring strengthening benefits.
Romanian deadlift is another excellent choice that works similar muscle groups while requiring greater flexibility. Not only will this technique increase lower back and spine strength, but it will help your conventional deadlift become stronger over time as well.
Stiff-leg deadlifts can be an excellent addition to regular deadlifts, but should be performed carefully and under close supervision. As with any new exercise regimen, stiff-leg deadlifts require care and proper supervision if done safely and effectively. You should start out using relatively light loads until reaching maximum load; each rep should also be performed slowly with attention paid towards pushing back on buttocks, bracing core muscles, and keeping legs as stiff as possible during each rep. To get maximum benefit out of your movement experience it would be ideal if performed alongside someone who could monitor form and assist as needed – something regular deadlifting does not offer.
Lunges
Lunges are a versatile multi-joint exercise that can strengthen and shape your legs, hips, back and glutes while improving balance, flexibility and stability. Not only can lunges increase strength and stamina but they can also speed up metabolism to make weight loss simpler – plus they require no equipment!
Start by standing upright, feet together, toes pointed forward. Take one large step forward with your right foot while keeping the left behind it and lower yourself until your front knee reaches 90-degrees and your back leg parallel with the ground (or as close as you can get). Push through your front foot to return to standing position then repeat on the opposite side.
Your front heel should remain on the floor to avoid placing too much pressure on it and leading to pain in your leading big toe and knee, or making you lean forward which weakens core strength, ultimately hindering form and working your glutes effectively. Also make sure that between reps you stand fully up, in order to ensure full repetitions.
Hamstring muscles make up one of the largest muscle groups in your lower body and are essential to balance, power and mobility – especially important for runners and cyclists. However, without strong hamstrings you could put yourself at risk of injury; specifically with regards to runners and cyclists. Your biceps femoris is composed of two parts; its long head originates at your ischial tuberosity or “sit bones,” attaching directly to your lateral fibular head on your femur while its short head attaches directly onto your lateral fibular head of your femur for both athletes as well.
To effectively develop the hamstrings, you should include exercises which target both quadriceps and hamstrings in your routine. Such exercises will work alongside biceps femoris short head training to build overall lower body strength while decreasing injury risk to hamstrings. Furthermore, for maximum effectiveness you may wish to include lateral lunges into your routine to further train them effectively.
Squats
The squat is an essential strength-training exercise that works multiple muscles at once. It engages quadriceps (thigh muscles), glutes and hamstrings (back of thighs) as well as core and calves, and indirectly benefits Biceps Femoris Short Head indirectly through strengthening overall lower body and back strength and stability. For best results it is wise to start light weight and practice proper form before progressing onto more challenging exercises; you could consult with a certified strength coach on how best to conduct these movements safely and effectively.
Squats can be performed using a barbell, bench or chair and should be completed for at least ten to sixteen repetitions on any set or multiple sets. You can add variation by switching angles or holding weight in both hands to increase difficulty and keep the torso neutral while ensuring knees don’t cave inward or go beyond toes; having someone watch over your form or looking in a mirror may help achieve this goal more quickly.
As an extra challenge, try performing a one-legged box squat – an advanced variation of squat that requires you to balance on one leg while sitting or lying back on a chair or bench with shoulder width apart feet and balance on it with shoulder width apart feet shoulder width apart. From this position, perform your squat movement by lowering down to sit on the bench before rising straight back up again before repeating for your desired number of repetitions before switching legs.
A pistol squat is an advanced version of a regular squat that requires strong legs and good balance to complete properly. To perform one, bend your right knee while shifting body weight onto it while pushing backward from hips while leaving left leg straight – you may also hold arms out front to help balance. Finally press through right heel back into starting position – repeat on other side!
Hamstring muscles are an integral component of the Biceps Femoris muscle group. A compound exercise designed to strengthen them, lunges and deadlifts should be included as part of your routine in order to increase function of Biceps Femoris.
Glute bridges
Glute bridges are an effective beginner exercise that can be performed anywhere – including your home! Not only are they an efficient lower body and core workout, they can also help improve posture and balance while targeting muscles in your posterior chain like hamstrings, glutes and spinal erectors that play an integral part in healthy movement, posture and athletic performance – not to mention they burn plenty of calories!
Begin a basic, no-equipment version of the glute bridge by lying on your back with bent knees and flat feet on the floor. Squeeze your butt muscles as you slowly raise hips, legs and torso off ground until forming a straight line from knees to shoulders; hold this position while continuing to squeeze butt muscles for 10 seconds before returning back down again to floor and repeating this routine.
Option 2 is adding resistance by performing a weighted bridge exercise. A weighted band, dumbbell or barbell may work; just remember to gradually increase its weight so as not to overwork your hip muscles and risk injury. Gym membership makes finding equipment necessary for performing weighted bridge exercises easier.
One great way to work your biceps femoris is with the single-leg Romanian deadlift, an alternative variation of glute bridge which challenges stability more by targeting vastus lateralis muscle. To perform it, simply balance your body weight on your right leg while holding onto a dumbbell in your left hand and move forward until the top of right leg nears floor before returning back to starting position.
For a more targeted workout, a single-leg squat or bridge on one leg can also provide a challenge to both balance and focus. Although initially difficult, regular practice will eventually yield results as this exercise targets your iliotibial band and vastus lateralis muscles (part of gluteus maximus muscles) along with your core.
