Semitendinosus
Semitendinosus
Stretches
Stretches
Semitendinosus, Hamstrings THIGH Stretch for Beginners standing
Semitendinosus, Hamstrings THIGH Stretch for Beginners standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Rotate your hips, feet and ankles ‘outwards’ (laterally) 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to just below your knees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Intermediates standing
Semitendinosus, Hamstrings THIGH Stretch for Intermediates standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Rotate your hips, feet and ankles ‘outwards’ (laterally) 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to rest on your ankles
6. Hold the stretch for 20 Seconds
7. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Advanced standing
Semitendinosus, Hamstrings THIGH Stretch for Advanced standing
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Rotate your hips, feet and ankles ‘outwards’ (laterally) 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs, aiming to reach flat upon the floor
6. Hold the stretch for 20 Seconds
7. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Beginners sitting
Semitendinosus, Hamstrings THIGH Stretch for Beginners sitting
How to perform the stretch:
1. Start in a sitting position
2. This movement stretches both sides at the same time
3. Rotate your hips, feet and ankles ‘outwards’ (laterally) 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to just below your knees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Intermediates sitting
Semitendinosus, Hamstrings THIGH Stretch for Intermediates sitting
How to perform the stretch:
1. Start in a sitting position
2. This movement stretches both sides at the same time
3. Rotate your hips, feet and ankles ‘outwards’ (laterally) 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to rest on your ankles
6. Hold the stretch for 20 Seconds
7. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Advanced sitting
Semitendinosus, Hamstrings THIGH Stretch for Advanced sitting
How to perform the stretch:
1. Start in a sitting position
2. This movement stretches both sides at the same time
3. Rotate your hips, feet and ankles ‘outwards’ (laterally) 30 degrees
4. Keep your knees ‘locked-out’ throughout the whole stretch
5. Flex ‘forward’ at the hips, sliding your hands down your thighs to reach beyond your feet
6. Hold the stretch for 20 Seconds
7. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Beginners laying
Semitendinosus, Hamstrings THIGH Stretch for Beginners laying
How to perform the stretch:
1. Start in a laying on your back position
2. Choose the muscle or side of the body you intend to stretch
3. Wrap the target foot with a yoga band or towel, holding each end in each hand
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex the target hip to 45 degrees, by pulling the yoga strap to raise the leg off the ground
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Intermediates laying
Semitendinosus, Hamstrings THIGH Stretch for Intermediates laying
How to perform the stretch:
1. Start in a laying on your back position
2. Choose the muscle or side of the body you intend to stretch
3. Wrap the target foot with a yoga band or towel, holding each end in each hand
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex the target hip to 65 degrees, by pulling the yoga strap to raise the leg off the ground
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Advanced laying
Semitendinosus, Hamstrings THIGH Stretch for Advanced laying
How to perform the stretch:
1. Start in a laying on your back position
2. Choose the muscle or side of the body you intend to stretch
3. Wrap the target foot with a yoga band or towel, holding each end in each hand
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex the target hip to 90+ degrees, by pulling the yoga strap to raise the leg off the ground
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Beginners kneeling
Semitendinosus, Hamstrings THIGH Stretch for Beginners kneeling
How to perform the stretch:
1. Start in a kneeling position
2. Choose the muscle or side of the body you intend to stretch
3. Extend this target leg in front of your body with your heel resting on the floor
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips, sliding your hands down your target thigh to just below your knee
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Intermediates kneeling
Semitendinosus, Hamstrings THIGH Stretch for Intermediates kneeling
How to perform the stretch:
1. Start in a kneeling position
2. Choose the muscle or side of the body you intend to stretch
3. Extend this target leg in front of your body with your heel resting on the floor
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips, sliding your hands down your target thigh to rest on your ankle
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Advanced kneeling
Semitendinosus, Hamstrings THIGH Stretch for Advanced kneeling
How to perform the stretch:
1. Start in a kneeling position
2. Choose the muscle or side of the body you intend to stretch
3. Extend this target leg in front of your body with your heel resting on the floor
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips, sliding your hands down your target thigh, aiming to reach beyond your foot
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Beginners standing leg elevated
Semitendinosus, Hamstrings THIGH Stretch for Beginners standing leg elevated
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Flex the target hip and extend this leg in front of you to rest your heel on a step so your hip is at a 45-degree angle
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips slightly to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Intermediates standing leg elevated
Semitendinosus, Hamstrings THIGH Stretch for Intermediates standing leg elevated
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Flex the target hip and extend this leg in front of you to rest your heel on a step so your hip is at a 65-degree angle
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips slightly to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Semitendinosus, Hamstrings THIGH Stretch for Advanced standing leg elevated
Semitendinosus, Hamstrings THIGH Stretch for Advanced standing leg elevated
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or side of the body you intend to stretch
3. Flex the target hip and extend this leg in front of you to rest your heel on a step so your hip is at a 90+ degree angle
4. Rotate this hip, foot and ankle ‘outwards’ (laterally) 30 degrees
5. Keep your knee ‘locked-out’ throughout the whole stretch
6. Flex ‘forward’ at the hips slightly to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The ‘Hamstring’ muscle group is made up of three posterior thigh muscles (Biceps Femoris, Semimembranosus & Semitendinosus). The Semitendinosus is positioned as the superficial and medial of the group.
Origin:
- Ischial tuberosity.
Insertion:
- Proximal anterior medial tibia at the pes anserine insertion.
Action:
- Flexion of the knee and extension of the hip. It also medially rotates the knee (tibial portion) when the knee is flexed.
The Semitendinosus suffers from tears and ruptures often due to inadequate stretching and warm-up. Hypercontraction of the Hamstrings can be a predisposition towards lower back pain.