The Semimembranosus muscle is the most medial (inside) of the three hamstring muscles and along with the semitendinosus muscle provides dynamic stability to the knee joint.

Origin

  • Ischial tuberosity

Insertion

  • Posterior part of the medial condyle of the tibia

Actions

  • Hip extension
  • Knee flexion
  • Internal rotation of the hip when the knee is flexed

Innervation

  • Tibial part of the sciatic nerve

Daily uses

  • Bending the knee to step over something

How can I stretch it?

How can I strengthen it?

  • Knee curl machine
  • Hip extension using body weight
  • Hip extension using a resistance band

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