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Semimembranosus

Semimembranosus 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?

• Standing hamstring stretch
• Sitting hamstring stretch

How can I strengthen it?

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