What Is Biceps Femoris - Function Importance and Workout

What Is Biceps Femoris - Function Importance and Workout

Legs are considered the foundation of the human body. Mainly because you need to rely on their strength to balance your body weight. People start with bicep training because they want to enhance the size and strength of their upper body. However, they do not realize that we use legs much more than we use our arms. From the time we wake up to the time we go back to sleep, we use our legs in every possible way. Since most people struggle with leg workouts and do not know the importance of leg workouts, we have formulated a detailed guide.

With the help of this article, we will mainly focus on the biceps femoris muscle which is located in the lower body. This muscle is also known as the hamstring. We will discuss some of the basic functions along with their importance and simple exercises that can be used for training.

What Is Bicep Femoris?

The Bicep femoris is the muscle that is located in the thigh and it is responsible for the movement of the knee joint and hip. One side of this muscle is attached to the knee to offer support while the other part is attached to the hip. The Bicep femoris is a very important part of hamstring muscles, although there are two other muscles that are included in hamstrings muscle yet it plays a very important role. If we look at the muscles, we will see that they border the popliteal fossa. Since fossa is the space behind the knee, it actually offers better support. The lateral border of the popliteal fossa is linked with the biceps femoris for easy movement.

Why Bicep Femoris Is Important?

For understanding the importance of a muscle group, it is very important to know its function as well. The main function of the bicep femoris is the movement of the knee and hip. It helps in the extension of the thigh and also helps in the rotation of the exterior thigh. Near the knee, the bicep femoris helps in flexion of the knee and also helps in the rotation of the lower leg. Apart from this, it stabilizes the pelvis offering it an easier method of balancing the body weight.

Top 5 Workouts for Training Biceps Femoris


For deadlifts, you need to use dumbbells. Grip the dumbbells and place them near your feet. Now, you need to bend all the way down to lift the weight and then keep repeating this. The aim here is to keep your leg straight. Do not bend your knee.

Leg Curls

For the leg curls, you will have lying leg curls as well as standing leg curls both are good for hamstrings.

Hip Thrusts

Since you will be moving your hip by supporting the weight, this workout will be very good for training Biceps Femoris. You just need to have a horizontal bar weight and place it on your hip. You will take help from the bench and then thurst your hip as your try to lift the weight. This is a very easy workout but you need to master the technique.

One-leg Bridge

One leg bridge is almost the same as Glutes Bridge. However, you need to lift one leg and extend it all the way while your body weight will reside on the shoulders and the other leg. The focus here is to maintain the balance. You need to make sure that your torso is in the air, don’t push it too high or too low.


Lunges are very simple because you do not need any equipment for that. You will basically mimic the movement of walking. You have to start by extending your walking stride and bringing your front leg a little forward. Now, you have to take a dip as you extend your hind leg. Try to go as low as you can for better results.

Bottom Line

To sum it all up, without working on the strength of your Biceps Femoris, you will not be able to move your leg all the way to your knee. Since it basically handles the movement of your hip and knee, every time you extend your leg or try to kick something all the way, you need full assistance. Apart from this, it is a very important muscle group for walking. For the day-to-day workout as well as your overall body movement, this muscle group plays a very important role. However, maintain a good frequency followed by enough time for recovery so you do not end up hurting yourself.
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