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The semitendinosus muscle

(M. semitendinosus)


 

The M. semitendinosus belongs to the muscles of the back thigh muscle and, together with the M. semimembranosus and the M. biceps femoris, it forms the hamstring muscle group. This muscle group originates on the tuber ischiadicum and is based on the crus. The semitendinosus muscle is a two-joints muscle, which influences the motions of knee and hip. It is the antagonist of the M. quadriceps femoris.

It is remarkable because of its long tendon, which is based on the inside of the shinbone. It is used as transplant for casualty surgery. It is often used for reconstruction of cruciate ligaments. Among others, a part of the patellar ligament or the tendon of the m. gracilis are used for this purpose.

A frequent injury is caused by overcharge while doing sports. The muscle tends strongly to shortening and gets often pulled.
 

 

 

M. semitendinosus

 

Origin:

tuber ischiadicum
 

Base: medial, beside the tuberositas tibiae
 
Functions:

extension of hip joint, bending and internal rotation in the knee
 

 

 

 

Exercise examples 

 

Leg curl
Beinbeuger

 



Course of motion:

  • Take a place on the seat
  • Lean on the back
  • Place legs on the foot upholstery (upholstery above the Achille tendon)
  • Choose a sitting position so that knees are on height of the pivoting point
  • Place thighs hip width apart
  • Pull tiptoes towards the body
  • Tense trunk muscles
  • Place hands on the sides of the body with contact to the handles
  • Leg curl by tensing thigh back side
  • Maximum amplitude of motion
  • Remain shortly at the reversal point
  • Then slow and controlled motion upwards
  • Keep tension in muscles
  • Do not extend completely the legs

 

Breathing:

  • Exhale while bending legs
  • Inhale while extending legs

 

Advices of proof:

  • Keep tension in torso
  • Do not extend legs completely
  • Regular breathing
  • Adjust the weight to fitness level (demanding, but not too much or too less)

 

Alternatives:

  • leg curl in standing position on the cable pull
  • leg curl in lying position

 




Deadlift
Kreuzheben

 



Course of motion:

  • Place feet shoulder width apart
  • Bend legs (approximately 90°)
  • Bend torso forwards, back is straight
  • Hands grasp the bar of the cable pull in upper-grip with extended arms
  • Eyes look forwards
  • Extend knees and hip and move the weight slowly upwards

 

Breathing:

  • Exhale while extending legs and hip
  • Inhale while bending legs and hip

 

Advices of proof:

  • Avoid complete extension of legs
  • Keep the back straight
  • Do not move knees forwards over tiptoes

 

Alternatives:

  • deadlift with barbell
  • deadlift with Kettlebells
  • deadlift with dumbbell

 




Kickbacks (hip extension on the cable)
Kickbacks

 



Course of motion:

  • Fix the foot strap of lower cable pull on the ankle
  • Stand in front of the multi-gym
  • Standing leg is slightly bent
  • Keep torso upright
  • Tense abdominal muscles
  • Pull toes
  • Move the heel backwards/upwards by hip extension with slightly bent leg
  • Up to maximum extension of the hip
  • Return slowly the foot to the starting position without putting down

 

Breathing:

  • Exhale while extending the hip
  • Inhale while returning

 

Advices of proof:

  • Keep upright torso position
  • Avoid moving in the hip
  • Motion comes exclusively from the hip
  • Do not take a swing

 

Alternatives:

  • Bottom kicks on the floor or a bench (quadruped position)
  • Lying on a mat (leg lifting with bend or extended leg)
  • Kickbacks with Thera-Band

 




Exercise the back of your thigh by means of different training equipment in a varied and effective way. Use the following workout accessories for strengthening the M. semitendinosus:

 

 

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