Build Big Massive Biceps Femoris muscles
Biceps femoris along with semitendinosus and semimembranosus carryout the hamstring functions. While exercising, when they have their fixed point at their proximal origin they are known as 'knee flexors', and 'hip extensors' when they have their fixed point at the distal insertion depending upon the type of exercise. Tight muscles in arms and legs are very important. Shaky muscles are not strong. Strong muscles have denser muscle content. While exercising the legs, the legs are usually bent and stretched. The muscle that helps to maintain the bent position is the biceps femoris.
Development of the biceps femoris is as important as developing strong and tight muscles in arms and legs. Biceps femoris can be developed through the Seated Single Leg Curls. On the Single Seated Leg Curl exercising equipment, use your knee and ankle joints to align the joints of the machine. Using one leg point the toes forward and keep the foot centered and neutral at all times. Work the knee towards the glutes and stretch it back. Perform 3 sets of 8 reps.
Take rest for 10 minutes and perform another 3 sets of 15 reps followed by a rest period of 120 minutes. All Leg Curl exercising equipment use the knee flexion exercise to train the legs. These exercises work the biceps femoris, semitendinosus, sartorius and gracilis muscles. Various researches have established that hamstring workouts should involve exercises for both the knee flexor function and the hip extension function. Hip extension can be worked by kicking the leg back as in the sprinting movement. The legs are well built only when you have well built muscles like the semitendinosus, semimembranosus and biceps femoris.