Movement guide
Semitendinosus
A medial hamstring that extends the hip and bends the knee.
01
Romanian deadlift
Compound · Barbell
Also works
Biceps femoris long head, semimembranosus, gluteus maximus; spinal extensors stabilize
How to perform +
With soft knees, push your hips back and keep the bar near your legs. Stop when you reach your controlled hinge depth, then stand.
Move at the hips while maintaining a steady back position.
Example volume · 3 sets × 6–10 reps
02
Seated leg curl
Isolation · Machine
Also works
Biceps femoris, semimembranosus, gastrocnemius
How to perform +
Adjust the pads to secure your thighs. Bend your knees to pull the pad down and back. Return slowly.
Keep your hips on the seat through the entire rep.
Example volume · 3 sets × 10–15 reps