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repriot.com•Made with ❤️ for fitness

Home
Programs
Exercises
Muscles
Blog

Repriot

Repetition + Riot

Workout programs and guides for fitness enthusiasts

Company

About
Blog

Legal

Terms of Service
Privacy Policy
Account Deletion

Resources

Exercises
Programs
Muscles
One Rep Max Calculator
Exercise Setup

© 2026 Repriot. All rights reserved

repriot.com•Made with ❤️ for fitness

Biceps Femoris | Repriot

Home
/Muscle Guide
/Hamstrings
/Biceps Femoris

Individual MusclesHamstrings

Biceps Femoris

Biceps Femoris

Muscle Information

Parent Muscle

Description

The outer hamstring muscle contributing to hip extension and knee flexion.

Origin

Long head: sit bone; Short head: Linea aspera of femur

Insertion

outside of the knee

Primary Actions

Bend the knee, Drive the leg back / stand up from the hip (long head), lateral rotation of tibia

Also Known As

outer hamstring

Primary Target Exercises

Exercises that primarily work the Biceps Femoris(8 exercises)

Barbell Clean Deadlift

Erector Spinae+5

Barbell Clean Deadlift

The barbell clean deadlift reinforces the clean start position and first pull. It trains leg drive, back rigidity, and a close bar path to build strength that carries over to Olympic lifting.

Dumbbell Stiff Leg Deadlift

Erector Spinae+5

Dumbbell Stiff Leg Deadlift

The dumbbell stiff leg deadlift is a compound exercise that targets the hamstrings and glutes. This movement emphasizes hamstring stretch and is excellent for building posterior chain strength.

View All Muscles

Home
/Muscle Guide
/Hamstrings
/Biceps Femoris

Individual MusclesHamstrings

Biceps Femoris

Biceps Femoris

Muscle Information

Parent Muscle

Description

The outer hamstring muscle contributing to hip extension and knee flexion.

Origin

Long head: sit bone; Short head: Linea aspera of femur

Insertion

outside of the knee

Primary Actions

Bend the knee, Drive the leg back / stand up from the hip (long head), lateral rotation of tibia

Also Known As

outer hamstring

Primary Target Exercises

Exercises that primarily work the Biceps Femoris(8 exercises)

Barbell Clean Deadlift

Erector Spinae+5

Barbell Clean Deadlift

The barbell clean deadlift reinforces the clean start position and first pull. It trains leg drive, back rigidity, and a close bar path to build strength that carries over to Olympic lifting.

Dumbbell Stiff Leg Deadlift

Erector Spinae+5

Dumbbell Stiff Leg Deadlift

The dumbbell stiff leg deadlift is a compound exercise that targets the hamstrings and glutes. This movement emphasizes hamstring stretch and is excellent for building posterior chain strength.

View All Muscles

Dumbbell Romanian Deadlift

Erector Spinae+5

Dumbbell Romanian Deadlift

The dumbbell Romanian deadlift is a compound exercise that targets the hamstrings and glutes. This hip hinge movement is excellent for building posterior chain strength and developing overall lower body mass.

Barbell Romanian Deadlift

Erector Spinae+5

Barbell Romanian Deadlift

The barbell Romanian deadlift (RDL) is a hip-hinge that emphasizes the hamstrings and glutes while training the back to stay rigid. The goal is controlled tension and a deep hamstring stretch, not touching the floor.

Seated Machine Leg Curl

Biceps Femoris+2

Seated Machine Leg Curl

The seated machine leg curl is an isolation exercise that targets the hamstrings with a fixed movement path. The seated position provides stability and allows for peak contraction, making it excellent for building hamstring mass and strength.

Standing Leg Curl Machine

Biceps Femoris+2

Standing Leg Curl Machine

This machine exercise targets the hamstring muscles.

Barbell Good Morning

Biceps Femoris+4

Barbell Good Morning

The barbell good morning is a compound exercise that targets the erector spinae, glutes, and hamstrings. This hip hinge movement is excellent for building posterior chain strength, improving deadlift lockout, and developing overall back strength.

Machine Lying Leg Curl

Biceps Femoris+2

Machine Lying Leg Curl

The machine lying leg curl is an isolation exercise that targets the hamstrings with a fixed movement path. This exercise provides controlled resistance and allows for heavy loading, making it excellent for building hamstring mass and strength.

Secondary Target Exercises

Exercises where Biceps Femoris works as a secondary muscle(22 exercises)

Machine Back Extension

Erector Spinae+2

Machine Back Extension

The machine back extension is an isolation exercise that targets the erector spinae and lower back muscles. This machine variation provides controlled resistance and stability, making it excellent for building lower back strength and preventing injuries.

Hyperextension

Erector Spinae+2

Hyperextension

The hyperextension is an isolation exercise that targets the erector spinae and glutes. This movement is excellent for building lower back strength and improving posture.

Dumbbell Step Up

Rectus Femoris+6

Dumbbell Step Up

The dumbbell step up is a unilateral compound exercise that targets the quadriceps, glutes, and hamstrings. This movement also improves balance and coordination.

Barbell Wide Stance Squat

Rectus Femoris+6

Barbell Wide Stance Squat

The barbell wide stance squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with special emphasis on the inner thighs (adductors) and glutes due to the wider stance. This variation allows for greater hip mobility and depth while reducing stress on the lower back compared to narrow stance squats.

Smith Machine Lunge

Rectus Femoris+6

Smith Machine Lunge

The Smith machine lunge is a compound exercise that targets the quads and glutes with a fixed bar path. The Smith machine provides stability and allows for focus on leg development.

Smith Machine Front Squat

Rectus Femoris+6

Smith Machine Front Squat

Smith machine front squat targets quads with bar on front shoulders. Fixed bar path provides stability for focused quad development.

Reverse V Squat

Rectus Femoris+6

Reverse V Squat

The reverse V squat is a machine compound exercise that targets the quadriceps with a unique body angle. This exercise reduces lower back stress while allowing for heavy loading, making it excellent for building quad mass and strength.

Dumbbell Squat

Rectus Femoris+6

Dumbbell Squat

The dumbbell squat is a compound exercise that targets the quads, glutes, and hamstrings with dumbbells. This variation provides a different balance challenge and is excellent for building leg mass.

Smith Machine Full Squat

Rectus Femoris+6

Smith Machine Full Squat

The Smith machine full squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed bar path. The machine provides stability for deep squats, making it excellent for building leg mass and strength with controlled form.

Barbell Front Squat

Rectus Femoris+6

Barbell Front Squat

The barbell front squat is a compound exercise that targets the quads with the bar positioned on the front shoulders. This variation emphasizes quad development and requires good mobility, making it excellent for building leg mass.

Smith Machine Chair Squat

Rectus Femoris+6

Smith Machine Chair Squat

The Smith machine chair squat is a compound exercise that targets the quadriceps with a fixed bar path and chair for depth control. This variation provides stability and ensures proper depth, making it excellent for building leg strength and perfecting squat mechanics.

Barbell Lunge

Rectus Femoris+6

Barbell Lunge

The barbell lunge is a compound exercise that targets the quads, glutes, and hamstrings with added resistance. This unilateral movement corrects imbalances and builds functional leg strength.

Dumbbell Rear Lunge

Rectus Femoris+6

Dumbbell Rear Lunge

The dumbbell rear lunge is a compound exercise that targets the quadriceps, glutes, and hamstrings. The backward stepping pattern emphasizes the glutes more than forward lunges.

Machine Leg Press

Rectus Femoris+6

Machine Leg Press

The machine leg press is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed movement path. This exercise allows for heavy loading while reducing stress on the lower back, making it excellent for building leg mass and strength.

Barbell Full Squat

Rectus Femoris+6

Barbell Full Squat

The barbell full squat is a foundational lower-body compound lift that trains the quadriceps, glutes, and adductors with strong core bracing. Full depth is optional—prioritize a pain-free range of motion and a neutral spine.

Dumbbell Lunge

Rectus Femoris+6

Dumbbell Lunge

The dumbbell lunge is a fundamental compound exercise that targets the quadriceps, glutes, and hamstrings. It also challenges balance and coordination.

V Squat

Rectus Femoris+6

V Squat

The V squat is a machine-based compound exercise that targets the quadriceps, glutes, and hamstrings. The V-shaped platform provides a unique angle that emphasizes quad activation, making it excellent for building lower body mass.

Barbell Rear Lunge

Rectus Femoris+6

Barbell Rear Lunge

This exercise targets quads, glutes, and hamstrings.

Cable Hip Extension

Gluteus Maximus+3

Cable Hip Extension

Cable hip extensions train the gluteus maximus through hip extension with steady resistance. The key is keeping the pelvis square and moving from the hip, not swinging the leg or arching the back.

Barbell Hip Thrust

Gluteus Maximus+4

Barbell Hip Thrust

The barbell hip thrust is one of the most effective glute-focused compound movements. Proper bench height, rib control, and a strong glute squeeze at the top keep the work on the hips—not the lower back.

Stepmill

Rectus Femoris+7

Stepmill

The stepmill is a cardio machine that simulates continuous stair climbing. This exercise targets the quads, glutes, and calves while providing excellent cardiovascular conditioning.

Treadmill

Rectus Femoris+7

Treadmill

Treadmill running or walking for cardio and conditioning.

Dumbbell Romanian Deadlift

Erector Spinae+5

Dumbbell Romanian Deadlift

The dumbbell Romanian deadlift is a compound exercise that targets the hamstrings and glutes. This hip hinge movement is excellent for building posterior chain strength and developing overall lower body mass.

Barbell Romanian Deadlift

Erector Spinae+5

Barbell Romanian Deadlift

The barbell Romanian deadlift (RDL) is a hip-hinge that emphasizes the hamstrings and glutes while training the back to stay rigid. The goal is controlled tension and a deep hamstring stretch, not touching the floor.

Seated Machine Leg Curl

Biceps Femoris+2

Seated Machine Leg Curl

The seated machine leg curl is an isolation exercise that targets the hamstrings with a fixed movement path. The seated position provides stability and allows for peak contraction, making it excellent for building hamstring mass and strength.

Standing Leg Curl Machine

Biceps Femoris+2

Standing Leg Curl Machine

This machine exercise targets the hamstring muscles.

Barbell Good Morning

Biceps Femoris+4

Barbell Good Morning

The barbell good morning is a compound exercise that targets the erector spinae, glutes, and hamstrings. This hip hinge movement is excellent for building posterior chain strength, improving deadlift lockout, and developing overall back strength.

Machine Lying Leg Curl

Biceps Femoris+2

Machine Lying Leg Curl

The machine lying leg curl is an isolation exercise that targets the hamstrings with a fixed movement path. This exercise provides controlled resistance and allows for heavy loading, making it excellent for building hamstring mass and strength.

Secondary Target Exercises

Exercises where Biceps Femoris works as a secondary muscle(22 exercises)

Machine Back Extension

Erector Spinae+2

Machine Back Extension

The machine back extension is an isolation exercise that targets the erector spinae and lower back muscles. This machine variation provides controlled resistance and stability, making it excellent for building lower back strength and preventing injuries.

Hyperextension

Erector Spinae+2

Hyperextension

The hyperextension is an isolation exercise that targets the erector spinae and glutes. This movement is excellent for building lower back strength and improving posture.

Dumbbell Step Up

Rectus Femoris+6

Dumbbell Step Up

The dumbbell step up is a unilateral compound exercise that targets the quadriceps, glutes, and hamstrings. This movement also improves balance and coordination.

Barbell Wide Stance Squat

Rectus Femoris+6

Barbell Wide Stance Squat

The barbell wide stance squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with special emphasis on the inner thighs (adductors) and glutes due to the wider stance. This variation allows for greater hip mobility and depth while reducing stress on the lower back compared to narrow stance squats.

Smith Machine Lunge

Rectus Femoris+6

Smith Machine Lunge

The Smith machine lunge is a compound exercise that targets the quads and glutes with a fixed bar path. The Smith machine provides stability and allows for focus on leg development.

Smith Machine Front Squat

Rectus Femoris+6

Smith Machine Front Squat

Smith machine front squat targets quads with bar on front shoulders. Fixed bar path provides stability for focused quad development.

Reverse V Squat

Rectus Femoris+6

Reverse V Squat

The reverse V squat is a machine compound exercise that targets the quadriceps with a unique body angle. This exercise reduces lower back stress while allowing for heavy loading, making it excellent for building quad mass and strength.

Dumbbell Squat

Rectus Femoris+6

Dumbbell Squat

The dumbbell squat is a compound exercise that targets the quads, glutes, and hamstrings with dumbbells. This variation provides a different balance challenge and is excellent for building leg mass.

Smith Machine Full Squat

Rectus Femoris+6

Smith Machine Full Squat

The Smith machine full squat is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed bar path. The machine provides stability for deep squats, making it excellent for building leg mass and strength with controlled form.

Barbell Front Squat

Rectus Femoris+6

Barbell Front Squat

The barbell front squat is a compound exercise that targets the quads with the bar positioned on the front shoulders. This variation emphasizes quad development and requires good mobility, making it excellent for building leg mass.

Smith Machine Chair Squat

Rectus Femoris+6

Smith Machine Chair Squat

The Smith machine chair squat is a compound exercise that targets the quadriceps with a fixed bar path and chair for depth control. This variation provides stability and ensures proper depth, making it excellent for building leg strength and perfecting squat mechanics.

Barbell Lunge

Rectus Femoris+6

Barbell Lunge

The barbell lunge is a compound exercise that targets the quads, glutes, and hamstrings with added resistance. This unilateral movement corrects imbalances and builds functional leg strength.

Dumbbell Rear Lunge

Rectus Femoris+6

Dumbbell Rear Lunge

The dumbbell rear lunge is a compound exercise that targets the quadriceps, glutes, and hamstrings. The backward stepping pattern emphasizes the glutes more than forward lunges.

Machine Leg Press

Rectus Femoris+6

Machine Leg Press

The machine leg press is a compound exercise that targets the quadriceps, glutes, and hamstrings with a fixed movement path. This exercise allows for heavy loading while reducing stress on the lower back, making it excellent for building leg mass and strength.

Barbell Full Squat

Rectus Femoris+6

Barbell Full Squat

The barbell full squat is a foundational lower-body compound lift that trains the quadriceps, glutes, and adductors with strong core bracing. Full depth is optional—prioritize a pain-free range of motion and a neutral spine.

Dumbbell Lunge

Rectus Femoris+6

Dumbbell Lunge

The dumbbell lunge is a fundamental compound exercise that targets the quadriceps, glutes, and hamstrings. It also challenges balance and coordination.

V Squat

Rectus Femoris+6

V Squat

The V squat is a machine-based compound exercise that targets the quadriceps, glutes, and hamstrings. The V-shaped platform provides a unique angle that emphasizes quad activation, making it excellent for building lower body mass.

Barbell Rear Lunge

Rectus Femoris+6

Barbell Rear Lunge

This exercise targets quads, glutes, and hamstrings.

Cable Hip Extension

Gluteus Maximus+3

Cable Hip Extension

Cable hip extensions train the gluteus maximus through hip extension with steady resistance. The key is keeping the pelvis square and moving from the hip, not swinging the leg or arching the back.

Barbell Hip Thrust

Gluteus Maximus+4

Barbell Hip Thrust

The barbell hip thrust is one of the most effective glute-focused compound movements. Proper bench height, rib control, and a strong glute squeeze at the top keep the work on the hips—not the lower back.

Stepmill

Rectus Femoris+7

Stepmill

The stepmill is a cardio machine that simulates continuous stair climbing. This exercise targets the quads, glutes, and calves while providing excellent cardiovascular conditioning.

Treadmill

Rectus Femoris+7

Treadmill

Treadmill running or walking for cardio and conditioning.