To form beautiful and harmoniously developed muscles of the upper legs, exercises for the biceps of the thigh must be included in the training. Together with pumped up, elastic buttocks, the back of the thighs provides an effective fit for the trousers and is largely responsible for a sporty, toned silhouette. These muscles are involved in many basic exercises, which must be supplemented with isolation exercises for proper emphasis.
Anatomical role and features of the biceps femoris
The hamstrings are antagonistic muscles with respect to the quadriceps, the main function of which is static. The biceps muscle straightens the thigh of the supporting leg, is involved in the rotation of the lower leg inward and flexion of the ankle joint. It consists of short and long heads, which form the bulge of the back of the thigh and partly the hollow of the inner surface.

An important distinguishing feature of the biceps femoris is its tendency to shorten. This leads not only to inharmonious development of the muscles of the back surface, but often also to painful sensations during bending forward or raising straight legs to an angle of 90 °. To avoid this and ensure a beautiful muscle architecture, training the biceps femoris must necessarily include stretching exercises.

Features of training the biceps of the thigh
Most hamstring exercises also involve the gluteal muscles and partly the quadriceps, so it makes sense to create a general leg workout based on basic exercises and supplemented by isolators specifically for the biceps. This approach will ensure the correct and even development of the hips, without shifting the focus to any part of them.

Effective and proper leg training is, ideally, strength training, so finding good exercises for the hamstrings at home is quite difficult. Multi-rep squats or lunges without weights will not give the same effect as their options with a barbell or dumbbells, and isolation exercises are not at all available without special simulators.

Before you start working out the legs and back of the thigh, the muscles need to be warmed up. 10-15 minutes of running or walking on an incline track will prepare you for training and eliminate the risk of strain.

Basic exercises for training the biceps
The described exercises for the biceps of the thigh are equally suitable for female, and for male training, however, there are some nuances in the implementation, on which the final result depends.

Wide stance barbell squat
Barbell squats are one of the main basic exercises, which involve not only the muscles of the thighs, but also the press, back, and legs. It is associated with a high level of injuries, therefore it is recommended for advanced athletes or under the guidance of an experienced coach. The general requirements for barbell squats are as follows:

The back should be straight, the muscles of the press and lower back are tense;
The movement does not start from the knees, but from the back of the pelvis, as when sitting on a chair;
You need to bend your legs to about a right angle;
The knee remains motionless, in no case goes beyond the toe. Otherwise, injury is inevitable;
The rise is made with a powerful, pushing movement. The gluteal muscle and the back of the thigh should be felt. To do this, you need to rest on the floor with your heels, without transferring the center of gravity to your socks.
When squatting with a wide stance, it is best to initially rehearse the exercise without weight or with a bodybar. This is necessary in order to choose for yourself the optimal width of the setting of the feet and the angle of the turn of the socks, at which the biceps femoris muscle is worked out as much as possible.

The depth of the squat is also important. The deeper it is, the more the gluteal muscle is involved and worked out. For this reason, deep squats with a wide stance are recommended more for girls. For men, to work on the biceps of the thigh, it is enough to squat approximately to the parallel of the thighs with the floor.

Squats with dumbbells
This type of squat can be considered a lightweight version of barbell squats. It is suitable for beginners for whom the weight of the neck is still too large, as well as for those who are thinking how to pump up the back of the thigh with minimal involvement of the buttocks. When doing squats with dumbbells, you need to follow these rules:

In order to avoid unnecessary and unnecessary stress on the spine, it is better to keep arms with dumbbells straight and lowered;
The feet are parallel to each other and are located slightly wider than the shoulders – this is how the hamstrings feel best;
You can not lean forward, emphasis on the heels.
When performed correctly, the biceps muscle is worked out very effectively.

Deadlift
Deadlift or Romanian deadlift is one of the basic exercises with a barbell, which, among other things, has a good effect on the biceps of the thigh, effectively working out and stretching it. Like squats, it is associated with a high injury rate, so the correct technique is the key to the safety and health of the athlete.

A straight back without rounding and deflection is a guarantee of her health. Deflection can lead to displacement of the vertebrae;
The feet are parallel and stand about shoulder width apart or narrower;
The movement begins with the abduction of the pelvis back – only in this way, and not by tilting forward, does the body bend;
The arms are straight and lowered down; during flexion and extension, the bar should be as close to the legs as possible, practically glide over them – this gives the maximum effect of stretching the muscles and working out the biceps of the thigh;
At the top point, it is advisable to twist the pelvis up and squeeze the buttocks.

Isolation exercises for the hamstrings
Isolating exercises are an opportunity to refine, “finish off” exactly the muscle that is needed. To complete a good hamstring workout, machine leg curls and a special kind of hyperextension work well.

hyperextension
Usually this exercise is performed during the training of the back muscles, but it can be slightly modified and added to the training of the buttocks and biceps. hyperextension для бицепса бедра отличается тем, что опорные подушки станка устанавливаются не на уровне тазовых костей, а на уровне верхней части квадрицепсов. Otherwise, the execution technique does not change:

The back is straight, arms are crossed on the chest or clasped behind the head;
The buttocks are compressed, the forward tilt is performed slowly and smoothly, without jerks and swings.
The movement is short, but completely focused on the hamstrings. This exercise gave a noticeable effect even in cases where others did not give the desired result.

Leg curl
Leg curl в тренажере лежа – одно из изолирующих упражнений, максимально прорабатывающих двуглавую мышцу бедра. The execution technique is quite simple, and the result is always impressive:

Starting position – face down on the simulator. The legs are fixed with a roller in the area of ​​the ankle joint;
It is important to press the torso against the bench and not tear it off during movement – this will avoid injury;
Movements are slow and smooth. Using the force of inertia will reduce the efforts of the athlete to zero;
AT at the bottom point, the knees do not fully unbend, the legs are tense all the time.

Quality hamstring training includes technically complex exercises that are potentially dangerous for beginners. Practicing techniques with a trainer will allow you to get the most out of training and avoid a long and expensive rehabilitation period in case of an injury.

Caution should be taken when performing exercises on the legs in general and the biceps of the thigh in particular for people with diseases of the spine, knee or hip joints. Correct technique and competent selection of working weight are the priorities before starting serious training.