You can pump the biceps of the thigh for a girl both in the gym under the guidance of a trainer, and at home using special videos. Below is a list of effective and simple exercises for girls.

1. Leg curl

This exercise should be performed in a lying position on a special simulator-bench. Adjust the length of the simulator to suit you and lie face down, fixing your legs on the side mounts. Grab your hands on the side rails and begin to slowly bend your legs on each exhalation. Do several sets of twenty reps.

2. Hyperextension

The exercise is also performed on the simulator and is one of the most effective for the hamstrings. Start the exercise from a lying position. The hips rest on the simulator, the body is stretched, the arms are locked in front of you. Bend your legs as you lean back. After reaching the climax of the bend, do not breathe for a few seconds, then return to the starting position.

3. Deadlift with dumbbells or a barbell

Performing the exercise according to the instructions will help to increase the mass of the biceps femoris in a short time. Start in a standing position with feet shoulder-width apart. Exhaling, lower the bar to the floor, bending at the waist, but without using your legs. Return to the starting position while inhaling, fully straightening your back. When performing the exercise, do not tilt your head to avoid injuries associated with the pressure exerted on the neck.

4. Squats with dumbbells

The simplest exercise that a girl can easily do at home. Take a starting position, put your feet a little narrower than shoulder width apart. Perform squats with dumbbells in your hands, inhaling correctly while squatting and exhaling when standing up. A few sets of 15 repetitions will be enough.
As you can see, exercises for working at home and in the gym, which allow you to pump the hamstrings, are enough. Follow the recommendations and use the dedicated video for proper training if there is no personal contact with the trainer!