Biceps femoris

Synonyms

german: two-headed thigh muscle, thigh flexor

  • To the thigh musculature overview
  • To the musculature overview

The biceps femoris (two-headed thigh muscle) lies on the back of the thigh and belongs to the flexor group (flexor in the knee joint). It is clearly visible and palpable on the outer back of the thigh. – Thigh bone

  • Hip
  • Hip Arthrosis
  • Hip operation

Approach, origin, innervation

Base: head of fibula (Caput fibulae) Origin: Innervation: N. peroneus communis L5, S1

  • Long head (caput longum): ischial tuberosity (Tuber ischiadicum) and sacral ischial ligament (Lig. Cacrotuberale)
  • Short head (Caput brevis): bony groin of the back of the femur (Labium laterale linea asperae)

The M. biceps femoris consists of two muscle bellies which unite and have their attachment at the head of the fibula (Caput fibulae). The tendon runs along the underside of the thigh to the outside of the knee joint.

To protect the tendon from damage, there is a bursa in the area of the attachment. However, the M. biceps femoris, as hip extensor and knee flexor, and its tendon remain particularly susceptible to tears or inflammation. Pain in the biceps femoris tendon can have various causes.

It can be inflammation of the tendon, bursitis, torn muscle or torn tendon. The pain is typically located in the hollow of the knee or on the outside of the hollow of the knee and can radiate into the fibula. If the biceps femoris is strained (i.e. when bending the knee), the pain can become more severe.

Whether inflammation or tearing, in both cases rest and relief is advisable, as the healing of a tendon takes time. Inflammation of the tendon (tendinitis) of the biceps femoris muscle is characterized by pain on the outside of the hollow of the knee which can radiate into the fibula. Inflammation of the tendon can occur as a result of frequent minor injuries.

Cryotherapy and non-steroidal anti-inflammatory drugs can be used to treat the inflammation. Bandages, thermal and electrotherapy can also be used. In addition, early physiotherapy, as well as stretching and light training exercises are useful to prevent loss of mobility and strength.

Differential diagnoses should exclude the “runner’s knee” (tractus iliotibialis abrasion syndrome) and damage to the outer meniscus. Pain to the side of the popliteal fossa as well as a “snapping” tendon can result from a subluxation of the tendon of the biceps femoris. Such a phenomenon can occur, for example, if the tendon is not properly attached to the fibula head or if the fibula head is enlarged.

Both examples are often anatomical variations that only become noticeable under greater stress (competitive sports). In most cases, the symptoms occur when the knee is bent. As therapy, a knee operation is recommended, in which the incorrectly fixed biceps tendon is sutured back in the anatomically and physiologically correct position, or a reduction of the fibula head.

Other causes for a snapping tendon can be in the area of the menisci, the patella or the ilio-tibial ligaments. The biceps femoris, like the entire posterior thigh musculature, can preferably be trained with the leg curl. Special, guided equipment in the gym is best suited for this.

The leg curl can be performed lying down or sitting. – Leg curl

The main functions of the biceps femoris are knee flexion and hip extension. In order to train the biceps femoris, knee flexion with (or without) dumbbells is recommended.

Knee flexion should be performed slowly and the back should remain as straight as possible. A barbell or a multipress can also be used as an extension. One variation is to hold the barbell above the head, with arms stretched out.

Due to the additional pressure on the shoulders, the muscle must exert all the more force to stretch the hips and slowly bend the knee. A second type of exercise for the biceps femoris would be lunges. Here you have to take a big (lunge) step forward and bring the knee on the opposite side almost to the ground.

It is also important that the back remains as straight as possible. You can also use small dumbbells or barbells for this exercise. Fitness machines such as back stretchers or leg presses are also good for training the biceps femoris strength.

The muscle can also be trained while lying down, for example by lifting bent knees and feet on the floor, buttocks and lower back. The upper part of the back, arms and shoulders should remain on the floor. The main functions of the biceps femoris are knee flexion and hip extension.

In order to train the biceps femoris, it is advisable to bend the knees with (or without) dumbbells. Knee flexion should be performed slowly and the back should remain as straight as possible. A barbell or a multipress can also be used as an extension.

One variation is to hold the barbell above the head, with arms stretched out. Due to the additional pressure on the shoulders, the muscle must exert all the more force to stretch the hips and slowly bend the knee. A second type of exercise for the biceps femoris would be lunges.

Here you have to take a big (lunge) step forward and bring the knee on the opposite side almost to the ground. It is also important that the back remains as straight as possible. You can also use small dumbbells or barbells for this exercise.

Fitness machines such as back stretchers or leg presses are also good for training the biceps femoris strength. The muscle can also be trained while lying down, for example by lifting bent knees and feet on the floor, buttocks and lower back. The upper part of the back, arms and shoulders should remain on the floor.

The stretching exercises for the rear part of the thigh are perceived by many as very unpleasant and sometimes painful. The athlete stands with closed, stretched legs and tries to touch the tips of the toes with his fingers. The back should be kept as straight as possible. Note: Athletes who are not able to touch the tiptoes with their legs stretched out usually do not suffer from a shortened muscle, but merely lack mobility. This is very well visible in our picture.