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Hip biceps exercises and workouts

4 min read

The hip biceps are several at once located on the back of the thigh. It is necessary to train this muscle both for professional athletes and athletes, as well as for beginners who want to keep their body in good shape with the help of fitness. The article discusses the main features of the structure of the biceps, as well as effective exercises for regular training.

Anatomical features

The biceps muscle allows you to bend and extend the leg in the hip joint and makes the knee joint mobile. Biceps consists of two heads.

The long head originates from the sciatic tubercle, is a flat tendon. At the same time, the short head stretches along the entire lower part of the rectus muscle.

Training characteristics

When developing the biceps of the leg, you should follow some simple rules that will prevent stretching.

Each athlete must remember that the thigh experiences the greatest load when running fast over long distances. Such training often leads to sprains and ruptures. Thus, it is important not to overstrain the ligaments, and short-distance running will be the most effective occupation.
The second danger is the uneven development of the back and front muscles. In order to avoid this, you need to evenly distribute the load. The most common mistake is a long squat with feet wide apart.
There are also classes that have a positive effect on the development of tendons. One of the most popular areas is stretching. It allows you to make the ligaments more plastic and avoid sprains and injuries.
It is important to remember that before starting a workout, you need to pay attention to dynamic stretching, and at the end of a lesson – static. During a static stretch, tendons are stretched for more than 20 seconds.

Do not forget that stretched tendons must not be strained until the body is completely relaxed.

Core exercises

Let's analyze the most popular exercises.


With a barbell – take the bar with both hands. Put it on your shoulders, while the lower back should be in a bent state. Place the soles shoulder-width apart. Bring the shoulder blades together and tighten the ligaments of the back. After breathing in, sit down so that the rectus muscles are placed at an angle of 90 degrees to the floor. After exhaling, return to the original position.
With dumbbells – take dumbbells in both hands, take a standing position. Place your feet at shoulder level with your toes apart. Squat so that your hips are parallel to the floor. As you exhale, take your original posture.
Front with weighting – lower the bar on your shoulders, rolling it back. Inhale and sit down slowly, not dropping below an angle of 90. Hold the body in this state for several seconds and stand up when you inhale.
With a pause – stand up straight, bend your knees and lower your hips so that they are parallel to the floor. Hold the occupied state for 10-15 seconds, and then again take up a vertical position.
On one sole – stretch one foot and lift as high as possible. Start crouching slowly, pulling your pelvis back. After the calf muscle touches the back of the line, return to the initial position.


Bending the knees in the simulator

Take a horizontal position, place the foot under the rollers. The body and lower legs should be pressed tightly to the bench. Bend your knees, holding them for 5 seconds at maximum stress.

Bending the knees in the simulator


Place your feet parallel to your shoulders. Take the barbell, with your hands in an upright position. Take a deep breath, then start slowly lifting the bar. At the moment when it will be above the level of the knees – straighten, bringing together two shoulder blades. Moving the pelvis, start lowering the weight. When the bar is below the knees, slowly sit down, lowering the bar down.



Take a step, while twisting the toe, the free foot is on the toe. As you inhale, move down, and as you exhale, return to your starting position.

Walking lunges

Take upright with feet flattened. From the starting position, take a step with the right foot, while bending both knees. Sit on your left knee while holding your right thigh parallel to the parquet. Repeat the same movement in the mirror.

Jump lunges

Move forward with the right sole, fix it. After that, jump up sharply. During the jump, swap your legs so that after its completion the load falls on the left sole. Perform the task alternately.

Jump lunges

Shin mixing on the simulator

Having sat on the simulator, spread the tibia to the largest possible angle, while the lower back should be bent. Bring your legs together quickly, squeezing them together. Holding this position for 5 seconds, slowly spread the legs.

Shin mixing on the simulator

Leg press

Sit on the simulator, resting your back. Place your feet on a special platform at shoulder width, while spreading your socks. Push the plate forward, and then lower it down to an angle of 90 at the knee joints. To ensure the immobility of the body, hold the handles.

Leg press


Lying on your back, spread your arms to the sides. Lift one leg up and twist the torso to the side, while lowering the lower leg to the floor. Repeat the task.

Weighted inclines

To complete the task it is necessary to become even, while the feet should be parted a little wider than the level of the shoulders. Knees should be slightly bent. The tilt is carried out on exhalation, while the back must be kept in a steady state.

There are many exercises that allow you to train your muscles. They can be performed by both a professional athlete and any beginner. However, it is worth remembering that only the correct execution of each movement will achieve truly impressive results.


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