Semimembranosus is the most medial of the three hamstring muscles. Chronically tight hamstrings are often a contributory factor to lower back pain and knee pain.
- 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.
- Example strengthening exercises: Knee curl with resistance band.
Nordic curl eccentric exercise - Example stretches: Sitting hamstring stretch.
Standing hamstring stretch.