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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)
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M. biceps femoris – caput breve
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Exercise examples
Course of motion:
Position yourself in the seat
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
Hands on the side; hold contact to the hand grips
Maximum motion amplitude
Remain on highest point for a short time
Then move slowly and controlled downwards
Keep tension of the muscles
Breathing:
Exhale while stretching 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
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:
Advices of proof:
Alternatives:
Course of motion:
Breathing:
Advices of proof:
Alternatives:
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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