Biceps Femoris is one of the three muscles which form the hamstring group. The muscle is often described as having a long head (the attachment from the ischium) and a short head (attached to the femur).


  • Tuberosity of the ischium
  • Lower1/2 of the linea aspera of the femur
  • Lateral supracondylar ridge


  • Lateral condyle of the tibia
  • Head of the femur


  • Hip extension
  • Knee flexion
  • Lateral rotation of the hip when the knee is flexed


  • Tibial part of the sciatic nerve

Daily uses

  • Bending the knee to step over something

How can I stretch it?

How can I strengthen it?

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When running the hamstrings act eccentrically to slow down the knee extension motion. Hamstring strains are common in individuals with chronically tight hamstrings or who do not warm-up thoroughly.

Vastus Lateralis Muscle

Vastus Lateralis is the most lateral (outside) of the four quadriceps muscles. It is thought to be a major contributor to patella tracking injuries.

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