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    Biceps Femoris

    What is the biceps femoris muscle?

    The biceps femoris is a muscle located in the back of the thigh. It is one of the three muscles that make up the hamstring group, along with the semimembranosus and semitendinosus muscles. The biceps femoris has two heads, the long head which is a superficial part of the muscle and the short head which is deep. It is responsible for flexing the knee and extending the hip, and is used in activities such as running, jumping, and cycling.

    Origin, insertion and function

    Origin:
    • The long head of the biceps femoris originates from the ischial tuberosity of the pelvis the bones that can be felt when sitting.
    • The origin for the short head of the biceps femoris is the linea aspera and lateral supracondylar line of the femur. (1)
    Insertion:

    The insertion of the biceps femoris muscle is at the lateral head of the fibula, a bone located on the lateral side of the lower leg.

    Function:

    The function of the biceps femoris muscle is to flex the knee and extend the hip. This muscle is responsible for the ability to bend the knee and move the thigh backward. It is also important for maintaining stability in the knee and hip joints and it is involved in activities such as running, jumping and cycling. Additionally, it helps in maintaining balance and stability in the knee and hip joints.

    Biceps femoris muscle
    Biceps Femoris Muscle

    Common signs of weak biceps femoris muscles

    Common signs of a weak biceps femoris muscle may include:

    • Difficulty standing on one leg
    • Inability to fully extend the knee
    • Knee pain or instability
    • Difficulty with activities that involve running, jumping, or cycling
    • Hamstring strains or pulls
    • Low back pain
    • Weakness or tightness in the back of the thigh
    • Difficulty with balance and stability in the knee and hip joints
    • Reduced ability to perform exercises that involve hip extension or knee flexion, such as deadlifts, lunges or leg curls.

    Exercises that strengthen the biceps femoris

    Hamstring Curl:
      • Lie on your stomach with your legs straight
      • Place your heels on top of a stability ball
      • Slowly use your hamstrings to pull the ball towards your glutes, while keeping your hips on the ground
      • Pause at the top of the movement and then slowly lower the ball back to the starting position
      • Repeat for the desired number of reps
    Deadlifts:
      • Stand with your feet hip-width apart and your knees slightly bent
      • Hold a barbell or dumbbells in front of your thighs with an overhand grip
      • Keeping your back straight, bend at the hips and lower the weight towards your feet
      • Pause and then slowly raise the weight back to the starting position
      • Repeat for the desired number of reps
    Lunges:
      • Stand with your feet hip-width apart
      • Step forward with one leg and lower your body until your thigh is parallel to the ground
      • Pause and then slowly push back to the starting position
      • Repeat for the desired number of reps and then switch legs
    Glute Bridge:
      • Lie on your back with your knees bent and your feet flat on the ground
      • Push through your heels to raise your hips up towards the ceiling
      • Pause at the top of the movement and then slowly lower your hips back to the starting position
      • Repeat for the desired number of reps
    Good Mornings:
      • Stand with your feet hip-width apart and hold a barbell or dumbbells on your shoulders
      • Slowly bend at the hips, keeping your back straight and your knees slightly bent
      • Pause at the bottom of the movement and then slowly raise back up to the starting position
      • Repeat for the desired number of reps

    It is always important to consult with a professional before starting any new exercise routine.

    References:

    1. Tubbs RS, Caycedo FJ, Oakes WJ, Salter EG. Descriptive anatomy of the insertion of the biceps femoris muscle. Clin Anat. 2006 Sep;19(6):517-21. doi: 10.1002/ca.20168. PMID: 16283645.