Semimembranosus is the most medial of the three hamstring muscles. Chronically tight hamstrings are often a contributary factor to lower back pain and knee pain.
Origin : Ischial tuberosity.
Insertion : Posterior part of the medial condyle of the tibia.
Actions : Hip extension.
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.
Example strengthening exercises : Knee curl with resistance band.
Nordic curl eccentric exercise
Example stretches : Sitting hamstring stretch.
Standing hamstring stretch.