Biceps femoris Long head
The Biceps femoris Long head is a key muscle in the hamstring group, located at the back of the thigh. It plays a crucial role in knee flexion and hip extension.
To strengthen this muscle, consider incorporating exercises like deadlifts and leg curls into your routine.
How to perform the Biceps femoris Long head
- Set up. Set up in a stable, balanced starting position appropriate for the Biceps femoris Long head using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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