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Semitendinosus半腱肌

Legs · Superficial (L1) · Posterior · 4 exercises

Function

The inner hamstring head: knee flexion plus hip extension plus internal rotation of the tibia, working in concert with the biceps femoris. The inner chain at the bottom of squats and in the deadlift lockout.

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 (Toes-In Position)

  Equipment

  Prone leg curl machine

  Sets & Reps

  3-4 sets × 10-12 reps · rest 60-90 s

  How to do it

  Prone with hips pinned; point the toes toward each other (internally rotated) while curling to bias the inner hamstrings (semitendinosus); squeeze at the top; 3-second negative.

  Common mistakes

  Hips lifting, toes turning out (outer-side compensation), releasing too fast

• Good Morning

  Equipment

  Barbell

  Sets & Reps

  3 sets × 10-12 reps · rest 90 s

  How to do it

  Bar on the traps, knees slightly bent and fixed; push the hips back to hinge the torso near horizontal (strong hamstring stretch); stand by extending the hips.

  Common mistakes

  Rounded back, knees bending too much (becomes a squat), too heavy

• 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

• Standing straight-leg forward fold
• Supine strap raise (internally rotated)

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 · Semimembranosus · Gastrocnemius · Soleus