Seated Bicep Femoris Squeeze
Strengthens the bicep femoris and improves core engagement
LegsBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: Biceps Femoris. Secondary: core |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Sit on the floor with your legs straight out in front of you
- Step 2: Engage your core and bicep femoris muscles
- Step 3: Squeeze your bicep femoris muscles, holding for a count of 5
- Step 4: Release the squeeze and repeat for the desired number of reps
- Step 5: Remember to breathe naturally and avoid holding your breath
- Step 6: If you experience any discomfort or pain, stop the exercise immediately
- Step 7: Focus on using the correct muscles to avoid straining your back
Coaching tips
Benefits
Strengthens the bicep femoris and improves core engagement
Common mistakes
Not engaging the core or using the wrong muscles
Make it harder
Increase the duration of the squeeze
Make it easier
Start with a shorter duration and gradually increase
Breathing
Breathe naturally and avoid holding your breath
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.