Muscles / Legs
Biceps femoris (hamstring)
Legs · Lower body
How it works
| Origin | Ischial tuberosity (long head), linea aspera (short head) |
|---|---|
| Insertion | Head of the fibula |
| Actions |
|
Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
Trained by hinging, not only by leg curls.
Say the muscle, not the group
Clients and interviewers both notice the difference between "biceps femoris" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Back-to-wall hip hinge | Hip hinge (hip dominant) | Bodyweight | 1/5 | Open |
| Cable pull-through | Hip hinge (hip dominant) | Cable | 2/5 | Open |
| Kettlebell deadlift | Hip hinge (hip dominant) | Kettlebell | 3/5 | Open |
| Romanian deadlift | Hip hinge (hip dominant) | Dumbbell | 4/5 | Open |
| Barbell deadlift | Hip hinge (hip dominant) | Barbell | 5/5 | Open |
Also trains this muscle as a secondary mover
Supported split squatHip bridgeBox squatIncline treadmill walkLeg pressStep-upReverse lungeSplit squatWalking lungeBulgarian split squat