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The hamstring

(M. biceps femoris)

The M. biceps femoris is located at the back of the thigh and made up of a two-joint (caput longum) and a single-joint (caput breve) part. The two heads of the muscle join together in a tendon which attaches to the calf bone (fibula) below the knee joint.

This muscle is mainly the antagonist muscle of the M. quadiriceps femoris which is is responsible for the extension of the knee joint. In this connection, it slows down the rapid foward movement of the lower leg and actively bends the knee joint.

Furthermore, the caput longum, which the two-joint part of the muscle, is responsible for the extension of the hip together with the musculi glutaei.

Its attachment point – the outer side of the lower leg bone – also allows the M. biceps femoris the external rotation in the knee joint. It is virtually the only external rotator of the lower leg.

The muscle on the back of the lower leg belongs to the ischiocrural muscles. These are often shortened when it comes to sportspeople and often strained (pulled muscles).

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M. biceps femoris – caput longum

(two-joint part)

Origin:

Seat bone (ischium)

Base:

Calf bone (fibula)

Functions:

Bending of the knee joint and exterior rotation when bent, extension of the hip

M. biceps femoris – caput breve

Origin:	Back of the thigh bone
Base:	Calf bone underneath the knee joint
Functions:	Bending of the knee joint and exterior rotation when bent

Exercise examples

Leg curl

Course of motion:

Position yourself in the seat
Back flat against the back pad
Position your feet on the foot pad (padding above the hamstring)
Choose a sitting position so your knees are on the level of the centre of rotation
Thighs are hip-width
Pull toes towards the body
Tense trunk muscles
Hands on the side; hold contact to the hand grips
Bend legs by tensing the back of the thighs
Maximum motion amplitude
Remain on highest point for a short time
Then move slowly and controlled downwards
Keep tension of the muscles
Do not stretch out the legs fully

Breathing:

Exhale while stretching the legs and the hip
Inhale while bending the legs and the hip

Advices of proof:

Keep tension in torso (chest out, stomach in)
Do not stretch out the legs fully
Breath regularly
Adjust weight to the training level (demanding, but not too easy or too difficult)

Alternatives:

Leg curl standing using a cable pulley
Leg curl lying down

Deadlift

Course of motion:

Place feel shoulder-width apart
Bend legs (approx. 90°)
Lean upper body forward keeping your back straight
The hands grip the bar of the cable pulley from above with straight arms
Keep looking straight ahead
Stretch the knees and the hip in order to lift the weight

Breathing:

Exhale while stretching the legs and the hip
Inhale while bending the legs and the hip

Advices of proof:

Avoid stretching the legs fully
Keep the legs straight
Do not lean knees forward over the toes

Alternatives:

Deadlift with a barbell
Deadlift with kettlebells
Deadlift with dumbbells

Kickbacks (hip extension with cable)

Course of motion:

Attach the foot strap of the lower pully to the ankle
Face the multi gym
Standing leg slightly bent
Keep the upper body straight
Tense the adominal muscles
Pull toes upwards
Move the heel backwars/upwards by extending the hip, the leg is slightly
Until the hip is extended to a maximum extent
Slowly bring the foot back to the starting position without putting it down

Breathing:

Breath out when extending the hip
Breath in when returning to the starting position

Advices of proof:

Keep the upper body straight
Avoid misalignment of the hip
Movement solely from the hip
Do not lunge out

Alternatives:

Gluteal kicks on the floor or on a bench (on all-fours)
Lying on a mat (raises with bend or straight legs)
Kickbacks with a thera-band

You can create a diversified and motivating workout of the M. biceps femoris by means of different training equipment. Use the following training equipment for for strengthening the hamstrings:

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