The femoral biceps, semimembranous and semitendonosous muscles, in the back of your calf is called "hamstring". These muscles join the pelvis at the top and the bone called the tibia at the bottom of your leg, and it facilitates both the extension of the hip and the range of motion of the knee joint. You can perform a variety of exercises at home to build and strengthen your femoral biceps, which can help you perform activities such as bending over, doing squats and walking without any problems and can reduce your risk of injury.
Isometric leg turns
The muscles of your biceps femoris contract isometrically when they develop tension without shortening or lengthening. Use these exercises to rehabilitate you from an injury or if you have pain in your hips and / or knees. To perform isometric leg turns, sit on a chair with your foot on the floor and your heels against the two front legs of the chair. Wrap your arms around the back of the chair to prevent your torso from moving forward during exercise. Press your heels on the legs of the chair and hold the position for 10 seconds. Make up to five sets of this exercise the number of days per week that you want.
For thrusts your biceps femoris repeatedly contracts to extend the joints of your hip. This movement is important if you are an avid walker or an athlete who has to jump and run often. Stand straight with your feet even with a distance that respects the width of the shoulders. take a step forward with your right foot 2 to 3 feet, allowing the left heel to be forward. Squat down until your left knee almost touches the ground and then stand up and return to the starting position. Alternate the legs for 12 to 20 total repetitions. You can add resistance by holding a weight on the back of your shoulders or dumbbells on the sides if you wish, but decreasing the number of repetitions.
Reclining leg twists
Reclining leg twists strengthen your femoral biceps through the knee flexion that is your main function. This is important to prevent injuries during high-intensity leg extension exercises, including jumping and running. To perform the exercise, lie face down on the floor and alternate knees so that your foot moves as far as possible towards the back of your thighs. Use ankle weights to increase the intensity of exercise. Performs twists of the legs reclined several times a week for two to three sets of 10 or more repetitions each.
Sitting leg turns
For the sitting leg turns you can do the same movements you do with the standing exercise but from a sitting position. You can use only your body weight, ankle weights or a resistance band for exercise. To use a resistance band attach one end of it to a heavy object, near the floor, and the other end to some ankle. Standing in front of the object and with the knee bent, stretch the band towards your thighs. Slowly lower your foot to the ground and repeat. Perform 10 or more repetitions with each leg. If necessary, take a chair, partner or other stable object to avoid losing your balance. Move away from the object to increase the intensity of the exercise.