Movement guide
Semimembranosus
A deeper medial hamstring with similar hip and knee functions.
01
Seated leg curl
Isolation · Machine
Also works
Biceps femoris, semitendinosus, 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
02
Romanian deadlift
Compound · Barbell
Also works
Biceps femoris long head, semitendinosus, 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
References
openstax.orgCommunity draft · awaiting expert review