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Semimembranosus半膜肌

Legs · Superficial (L1) · Posterior · 4 exercises

Function

The broad, flat, deepest hamstring: knee flexion plus hip extension and a dynamic stabilizing pad for the knee. With semitendinosus it forms the inner chain of the posterior thigh.

Best Exercises & Form Cues

• Romanian Deadlift

  Equipment

  Barbell/dumbbells

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Knees slightly bent and fixed, hips push back, bar slides down the thighs until the hamstrings stretch hard (about mid-shin), then stand by contracting the hamstrings.

  Common mistakes

  Turning it into a squat (knees travelling forward), rounded back, bar drifting from the body

• Leg Curl

  Equipment

  Prone/seated leg curl machine

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Hips pinned to the pad; curl until the shins are vertical or slightly past, squeeze the hamstrings at the top, lower on a 3-second negative.

  Common mistakes

  Hips lifting off the pad, releasing too fast, partial range

• Nordic Hamstring Curl (Eccentric)

  Equipment

  Bodyweight + partner/anchor

  Sets & Reps

  3 sets × 5-8 reps · rest 2 min

  How to do it

  Kneeling with the ankles fixed; fall forward from head to knees in one straight line as slowly as possible (hamstrings brake the fall); catch with the hands and reset.

  Common mistakes

  Bending at the waist, free-falling down, greedy reps with broken form

• Kettlebell Swing

  Equipment

  Kettlebell

  Sets & Reps

  3-4 sets × 15-20 reps · rest 60 s

  How to do it

  Hips back and let the bell float back; snap the hips into extension so the bell 'pops' to chest height; glutes and abs tight at the top; absorb the fall smoothly.

  Common mistakes

  Lifting with the arms, squatting the swing, hyperextending at the top

Stretching & Recovery

• Supine strap raise (slow eccentric)
• Seated straddle forward fold

Other muscles in the Legs

Sartorius · Tensor Fasciae Latae · Rectus Femoris · Vastus Lateralis · Vastus Medialis · Tibialis Anterior · Fibularis Group · Adductor Group · Vastus Intermedius · Biceps Femoris · Semitendinosus · Gastrocnemius · Soleus