Biceps Femoris - Long Head

Isolated Function

• Concentrically accelerates knee flexion and hip extension
• Tibial external rotation

Integrated Function

• Eccentrically decelerates knee extension
• Eccentrically decelerates hip flexion
• Eccentrically decelerates tibial internal rotation at mid-stance of the gait cycle
• Isometrically stabilizes the lumbo-pelvic-hip complex and knee

Exercise

• Squat, hamstring curl,leg lift

Biceps Femoris - Short Head

Isolated Function

• Concentrically accelerates knee flexion and tibial external rotation

Integrated Function

• Eccentrically decelerates knee extension
• Eccentrically decelerates tibial internal rotation
• Isometrically stabilizes the knee

Exercise

• Squat, hamstring curl,leg lift

Semimembranosus

Isolated Function

• Concentrically accelerates knee flexin, hip extension, and tibial internal rotation

Exercise

• stiff leg deadlift, clean deadlift, traditional deadlift, hamstring curls.

Exercise benefit

• The development of the hamstrings (coupled with strengthening of the knee extenders) is particularly important for a stable knee joint. Strong hamstrings can reduce the stress and injury risk to ligaments during dynamic sporting activities.

Semitendinosus

Isolated Function

• Concentrically accelerates knee flexion, hip extension, and tibial internal rotation

Exercise

• leg curling variations, such as the standing and seated leg curl. The hamstrings can be effectively targeted via hip extension with stiff leg deadlifts, traditional deadlifts and good mornings.

Exercise Benefit

• Strong hamstrings are important for a healthy and injury resistant knee joint.