The bicep femoris, or hamstring or thigh-bicep, runs up the back of the leg from the knee to the gluteus maximus, or buttocks. The hamstrings are responsible for bending of the knee and raising the foot for walking or running, much like the arm biceps bend the arm and raise the hand. The hamstring is probably one of the more neglected muscles in the legs as far as exercise routines are concerned, but it need not be. Incorporating a few easy exercises into the leg part of a routine will pay dividends in both body function and appearance.
Much like the arm biceps, the hamstring benefits from a “curling” movement with moderate resistance, using pulleys or dumbbells. Additionally, there are specific machines in many fitness centers that are designed for “thigh curls.” Other hamstring curls may be executed using Swiss balls, benches or simply a supine position on a floor exercise mat.
- Swiss Ball Hamstring Exercise – lie prone with feet on the ball, elevate hips and bend legs at knee, rolling the ball towards your buttocks, hold for one second, the straighten legs while keeping butt elevated. Repeat for ten or more reps.
- Hamstring Curls with Ankle Weights – strap on weights, stand erect, moving leg only from the knee down, raise foot until lower leg is at ninety degrees or more. Lower and repeat for ten or more reps.
- Good Mornings – stand erect with a light barbell held at arms length. Bend forward, keeping legs straight, and place the barbell against the floor. Straighten and repeat for ten reps or more.
- Donkey Kicks – on hands and knees, straighten and raise one leg, then raise the leg as high as possible while clenching the buttocks. Lower leg, but don’t touch the ground with foot or leg. Repeat for ten or more reps.
- Hip Raises – supine on floor exercise mat, raise knees to 45 degree angle. Thrust hips up as far as you can. Lower butt and repeat then or more times.
- Bench Hip Raises – same as above, but begin with feet elevated on a bench.
- Hamstring Stretch – seated with legs together in front. Bend forward and touch forehead to knees (or a close as you can get). Straighten up, then repeat ten or more times.
Like any other muscle, the hamstrings should be warmed up before stretching them in order to avoid injury. Cold muscles are injury prone if not warmed before strenuous stretching, so some light, high repetition exercise should be performed before beginning a hamstring routine.
Tags: bicep femoris, Hamstring Exercises, hamstring strengthening exercises, thigh biceps