Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-founder
FACT CHECKED
We usually think of the hamstrings as a single muscle when, in reality, it's a muscle group containing three different muscles. Now, they all work in unison on every movement, but specific exercises produce different levels of activation in the three different hamstring muscles.
Therefore, to have a well-rounded training program, you should choose a variety of exercises that hit the three muscles. This article will discuss the semimembranosus muscle and give you some of the best exercises you can include in your training.
What is the Semimembranosus Muscle?
The semimembranosus is one of the three hamstring muscles on the back of the upper thigh, stretching from the hips down to the knee. It lies deep to the semitendinosus and is positioned on the inner side of the hamstrings, contributing significantly to the muscle group's overall function and effectiveness.
Specifically, the semimembranosus muscle originates from the ischial tuberosity, a bony prominence on the pelvis, and inserts into the posterior part of the medial condyle of the tibia. Like the other two hamstring muscles, this makes it a biarticular muscle, which crosses two joints: the knee and hip.
Function Of The Semimembranosus Muscle
Functionally, the semimembranosus is involved in several key movements.
- Extend and internally rotate the hip
- Flex and internally rotate the knee
- Assists in stabilizing the pelvis
One of its primary roles is knee flexion, which is vital for everyday activities such as walking and climbing stairs. It also assists in hip extension, which is essential for running and jumping.
Another primary role is working with the other hip extensors to extend the hips. For example, performing:
Additionally, when the knee is flexed, the semimembranosus aids in the internal rotation of the leg, which improves overall leg stability, especially during dynamic movements.
As the semimembranosus is part of the hamstrings, it plays a crucial role in athletic performance and everyday functional activities. For example:
- Sprinting
- Jumping
- Sit-to-stand
- Walking
Perhaps more importantly for the general public, it aids in knee stability and the overall health of the knee joint.
All in all, the semimembranosus plays a vital role in movement stability and performance. This is why you should be sure to include some hamstring exercises that target it specifically. Actually, this is true for all three hamstring muscles because when all are stronger, you'll be stronger.
5 Best Semimembranosus Exercises
When researching the best semimembranosus exercises, you quickly realize that of the three hamstring muscles, it's the least studied. This could simply be because it lies deep into the semitendinosus muscles, making it harder to access.
Further, of the studies that measure its activity, it generally has the least activation compared to the other two muscles. That said, here are the best semimembranosus exercises for your training program.
1. Nordic Curl
You've probably seen this exercise pop up in our articles on other hamstring exercises. Well, the nordic curl is simply a fantastic hamstring exercise that it's one of the best for all three muscles.
Multiple studies have compared various hamstring exercises and their effect on your three hamstring muscles, including your semimembranosus. For example, one study looked at four hamstring exercises:
- Nordic curl
- Ball leg curl
- Stiff leg deadlift
- Single leg RDL
Of these four exercises, the semimembranosus muscle was most activated during the Nordic curl.¹ The same is true for the other two hamstring muscles (we told you it's awesome!).
HOW TO:
- Kneel with your knees about hip-width apart while keeping your torso upright and engaging your core.
- With your hips extended and your body straight from your knees to your shoulders, brace your core.
- Slowly lean your torso forward while keeping your hips extended. Your knees should remain in place, and your descent should be controlled. Go as low as you can while maintaining good form.
- Stop at that point you can't go further without losing form or control.
- Pull yourself back up to the starting position using your hamstrings. This movement requires significant strength and control. If you can't pull yourself back, you can use your hands to help.
- As you come up, many people will want to flex their hips, push them back, and then extend them. Therefore, focus on driving your hips forward to assist the hamstrings in returning to the upright position.
- If you need to, you can use a support to help lower you down as you progress.
2. The Barbell Deadlift
When discussing the best hamstring exercises, the deadlift is often mentioned. Note that this applies to the barbell deadlift, not the trap bar.
We love the trap bar deadlift, but lifters tend to use their quads more as they let their knees drift forward.² This is great for those who want to train their quads but not so much when trying to hit the posterior muscles. Therefore, when considering the deadlift vs trap bar deadlift then you should always use a barbell when you want to train your semimembranosus muscle.
With that said, when you perform the barbell deadlift, keep your knees back and focus on hip extension. This is what makes the barbell deadlift one of the top hamstring exercises as it demands hip extension over a high load.
HOW TO:
Set-Up:
- Stand with the barbell centered over your mid-foot and feet shoulder-width apart.
- Bend down and grab the barbell with an overhand grip, keeping your hands shoulder-width apart.
- Push your hips back to lower your body, ensuring your arms parallel your shins. Your shoulders should be slightly in front of the bar, allowing your arms to hang straight. Retract your shoulder blades to align your torso.
First Pull:
- Start by "pushing the ground away" from you to engage your quadriceps and create a stronger lift.
- Ensure the barbell moves vertically in a straight line.
- Keep the barbell close to your shins throughout the movement.
- Pull the barbell up to your knees while maintaining the same back angle.
Second Pull:
- As the barbell passes your knees, begin extending your hips forward.
- The barbell should continue to move straight up as you complete the hip extension.
- Finish the movement by standing fully upright.
Eccentric Phase:
- Gradually lower the barbell in a controlled manner.
- For heavier weights, you may choose to perform a controlled drop instead.
3. The Glute Ham Raise
The glute ham raise is a bodyweight exercise often underestimated due to its simplicity. The basic concept is the same as the Nordic curl but uses both concentric and eccentric contractions. Further, what sets the glute ham raise apart even more from the Nordic curl is that it involves hip extension and knee flexion, hitting the semimembranosus from both ends.
You need a GHD machine to perform these, holding your feet in place while supporting your thighs. Luckily, most gyms have these now, so it shouldn't be an issue. This allows you to drop your torso like a Nordic curl and pull your body back up.
HOW TO:
- Kneel on the machine with your thighs resting on the pad. Your feet should be firmly secured against the footplate or anchored under the rollers. Keep your body upright and engage your core.
- Start by bending your body straight from your knees to your shoulders. Your hips should be extended, and your core should be engaged.
- Slowly lower your torso toward the ground by bending at the knees and hips. Keep your back straight and avoid letting it around. Move in a controlled manner to maximize tension in the hamstrings.
- Lower yourself as far as you can while maintaining good form. Ideally, you should lower until your torso is almost parallel to the ground or as low as you can comfortably go without compromising form.
- Push through your heels and contract your hamstrings and glutes to lift your body back up. Focus on using your posterior chain to return to the starting position.
- At the top of the movement, ensure your body is straight and aligned. Avoid using momentum to lift yourself and maintain a controlled motion throughout.
4. Step-Up
Step-ups are an outstanding exercise for targeting the glutes during hip extension, making them one of the most effective moves for building a stronger butt. Choosing a higher box increases the demand for your glutes, leading to greater muscle growth and strength over time. However, it's essential to be cautious: selecting a box that's too high may cause you to rely too much on your other leg for support, reducing the effectiveness of the exercise.
To maximize the benefits, focus on the eccentric portion of the movement by lowering yourself down slowly. This method emphasizes glute engagement while minimizing assistance from your other leg.
If you need extra resistance, consider adding weights, but always prioritize increasing the box height first to ensure you're effectively targeting those glutes. Incorporating step-ups into your routine can be a game-changer for lower body strength and aesthetics.
Studies have shown a large difference in muscle activation between the concentric and eccentric.³ This is likely because most people drop down during the eccentric. Therefore, when performing these, focus on the concentric portion or pulling your body up. Further, concentrate on trying to lower yourself as slowly as possible.
HOW TO:
- Find a sturdy box or step at a height appropriate for your fitness level.
- Stand facing the box with your feet hip-width apart.
- Place your right foot firmly on the center of the box while keeping your left foot flat on the ground.
- Push through your right heel to lift your body onto the box. Focus on using your glutes and hamstrings and try to mitigate using the left foot to push off the floor.
- Stand tall at the top until you bring your torso up and stand up. Be sure you lock out at the hips.
- Step back down with your left foot, lowering yourself slowly to maximize the eccentric engagement of the glutes.
- Keep your movements controlled, and avoid bouncing.
- Perform the desired number of repetitions, then switch to the left leg for the same number of reps.
5. Romanian Deadlift
Another classic hamstring exercise that will build your semimembranosus is the Romanian deadlift. Studies are inconclusive on which causes higher muscle activation of the hamstrings, the deadlift or the Romanian deadlift. The primary factor is likely due to form and personal bone structure.
When performing the Romanian deadlift, you could use a barbell, dumbbells, or kettlebells. Again, different people tend to respond better to different implements, so you'll need to experiment to see what works best for you.
HOW TO:
- Decide whether to start with the barbell on the ground or elevated. Either way works, but we have the bar elevated. Load the barbell with your chosen weight plates.
- If you have issues feeling tension in your hamstrings, we have found that using a narrower stance can help you "feel it."
- Grab the barbell with a double overhand grip; hands shoulder-width apart. If your grip gets fatigued, you can use lifting straps. Let the barbell hang naturally in front of you as you stand tall.
- Push your hips back and allow your torso to lean forward to start the movement. Your knees must stay almost stationary with minimal forward movement; letting them come too far forward will reduce tension in your hamstrings.
- Continue lowering the barbell while keeping your shoulder blades retracted to maintain a straight back. Ensure your back remains neutral—avoid hyper-extending. Keep the barbell close to your body.
- Lower until your form starts to break and your back begins to round. There isn't a specific depth to aim for, but the barbell should typically reach mid-shin height. Remember, the goal isn't to touch the ground but to maximize tension in your hamstrings and biceps femoris.
- Once you reach your desired depth, drive your hips forward and concentrate on contracting your glutes as you return to the starting position until you are fully upright.
Tips For Growing Your Semimembranosus
Build your hamstrings just like you would any other muscle; including:
- Train the hamstrings twice a week
- Use a variety of loads
- Really concentrate on the contraction of the hamstrings
- Perform sets until you reach failure
- Concentrate on the eccentric contraction and slow down to really get a good stretch
Don't make it complicated! Just train hard and stay consistent.
Final Say On Training The Semimembranosus
Out of the three hamstring muscles, the activity of the semimembranosus tends to have the least variance in exercises, apart from the Nordic curl.
In other words, you don't need to worry too much about picking a specific hamstring as long as you're training one of the major hamstring exercises, especially the ones in this article. When trained with the right intensity, your classic hamstring exercises will do the trick.
Check out our full collection of hamstring exercises!
References
- Guruhan, Sonay, et al. “Muscle Activation Differences during Eccentric Hamstring Exercises.” Sports Health: A Multidisciplinary Approach, vol. 13, no. 2, 28 Aug. 2020, p. 194173812093864, https://doi.org/10.1177/1941738120938649.
- ESCAMILLA, RAFAEL F., et al. “An Electromyographic Analysis of Sumo and Conventional Style Deadlifts.” Medicine & Science in Sports & Exercise, vol. 34, no. 4, Apr. 2002, pp. 682–688, https://doi.org/10.1097/00005768-200204000-00019.
- Garceau, L., et al. “HAMSTRINGS, QUADRICEPS, and GLUTEAL MUSCLE ACTIVATION during RESISTANCE TRAINING EXERCISES.” ISBS - Conference Proceedings Archive, 2010, ojs.ub.uni-konstanz.de/cpa/article/view/4415.
Garett Reid
Author