What is the semitendinosus muscle?
The semitendinosus muscle is located in the back of the thigh. It is part of the muscle group that makes up the hamstrings, which also includes the biceps femoris and the semimembranosus. The semitendinosus is primarily responsible for knee flexion and hip extension. It also plays a role in medial rotation of the lower leg. (1)
Origin, insertion and function
Origin:
- Ischial tuberosity of the pelvis
Insertion:
- Medial surface of the tibia
Function:
- Knee flexion
- Hip extension
- Medial rotation of the lower leg
- Assists in stabilizing the knee joint
Common signs of weak semitendinosus muscles
Signs that your semitendinosus muscle may be weak include:
- Difficulty or pain during knee flexion exercises
- Difficulty or pain during hip extension exercises
- Difficulty or pain during medial rotation of the lower leg
- Weakness or instability in the knee joint
- Increased risk of knee or hamstring injury
- Difficulty in walking or running
- Pain in the back of the thigh
- muscle imbalances in the thigh
- Poor posture or gait.
Exercises that strengthen the semitendinosus
Exercises that make your semitendinosus muscle stronger include:
Hamstring Curl:
- Lie face down on a hamstring curl machine with your legs extended.
- Flex your knees and curl your heels towards your glutes, keeping your hips on the pad.
- Slowly lower your legs back to the starting position.
Stiff-Legged Deadlifts:
- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- Keep your knees slightly bent and hinge forward from the hips, lowering the weight towards your toes.
- Keep your back straight and abs tight.
- Slowly return to the starting position.
Glute Bridge:
- Lie on your back with your knees bent and your feet flat on the floor.
- Drive your hips upward, squeezing your glutes as you lift your hips towards the ceiling.
- Lower your hips back to the starting position.
Single-Leg Deadlifts:
- Stand on one leg and hinge forward from the hip, keeping the other leg lifted behind you.
- Reach towards the ground with the weight held in front of your thigh.
- Slowly return to the starting position.
Seated Leg Curl:
- Sit on a leg curl machine with your legs extended.
- Flex your knees and curl your heels towards your glutes.
- Slowly lower your legs back to the starting position.
It’s important to note that you should always consult a healthcare professional before starting any new exercise program, and to always use proper form and technique when performing exercises.