Biceps Femoris
Making up the main bulk of the rear thigh, the biceps femoris, as it names suggests, has two heads and one of the muscles which is part of the commonly known "hamstring" muscle collection.
Recruited through two different limb movements, flexion of the knee joint, and the extension of the hip, the biceps femoris can be stimulated via two main type of exercises which involve these two different motions.
The leg curl is likely the most common way to target the bicep femoris and the other hamstring muscles, in an isolated and direct manner. The leg curl can be performed standing or laying, and allows for isolateral training where the trainer performs the exercise one leg at a time, allowing each leg to work independently of the other.
The extension of the hip also recruit's the hamstring muscles, and exercises such as the good morning and dead lift will stimulate the hamstring muscles greatly. The emphasis on the hamstring muscles can be enhanced during the dead lift by performing the stiff leg variation, and exercise commonly used to target the hamstrings.
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
Bicep Femoris courtesy of Fitness Uncovered - Bodybuilding & Fitness
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