Exercises for the Semitendinosus

Semitendinosus: 400+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the semitendinosus does

The semitendinosus is one of the two inner hamstrings, on the back and inner side of the thigh, with a long tendon down to the inside of the shin. It straightens the hip and bends the knee, and it also turns the lower leg inwards when the knee is bent.

How to train it

Train it at both joints: hinges such as the Romanian deadlift work it at the hip, and leg curls work it at the knee. Nordic curls are especially demanding for the inner hamstrings.

Five to start with

  1. 1
    BeginnerLying Leg Curl

    Isolates the hamstrings at the knee.

  2. 2
    BeginnerSeated Leg Curl

    With the hip bent, the hamstrings work from a longer position.

  3. 3
    AdvancedNordic Hamstring Curl

    Very hard lowering work for the hamstrings. Start with help.

  4. 4
    IntermediateBarbell Romanian Deadlift

    The main heavy hinge for the hamstrings.

  5. 5
    IntermediateKettlebell Swing

    A fast, powerful hinge for the hamstrings and glutes.

All 400+ exercises that work the semitendinosus