Your biceps femoris, more commonly known as hamstrings or hammies, are important for knee flextion, and external and internal rotation. It is also involved in the extension of your hip. Many people who exercise just to stay fit and healthy tend to ignore the hamstrings, but they are very important muscles for athletes.
When doing hamstring muscle exercises, of course it is very important to start by warming up. Five to ten minutes of light exercises such as cycling and jogging will do the job. Then you can do any of the following hamstring exercises, which are but a few of what you can perform to improve the tone and strength of that muscle:
The standing hamstring stretch is probably the simplest you can do. Just stand straight and try to touch your toes as you would when you warm up, but this time hold your position a bit longer once you feel the stretch.
The butt and hamstring stretch can be done by lying down on your back and lifting one leg up while holding your knee toward your body. Hold your position when you feel the stretch. Perform with the other leg as well.
Jumps are plyometric exercises which can help you with your hamstrings. Jumping rope is an easy one with no need for an explanation. Jumping up in place or up the stairs and tucking your knees into your chest while in the air also help you work on your hamstrings.
Lunges and squats, with an exercise ball or dumbbells, are common hamstring exercises too. Cardiovascular exercises and activities which work on your hamstrings are swimming, hockey, squash, shuttle run, stepper, and running on a recumbent bike, treadmill, or elliptical/cross trainer.
Do these exercises at home but if possible, get the advice of a professional trainer. Remember to cool down after each session and do the routine regularly to maintain whatever you’ve worked on.