Semimembranosus
Likely more known is the group of muscles this muscle is a part of, the hamstrings, the semimembranosus is situated to the back of the upper leg, a long with the semitendinosus and biceps femoris. Responsible for the flexion of the knee and also the extension of the hip, the semimembranosus can be targeted via two different planes of motion.
The most common exercise to target the hamstrings, the leg curl, is an isolation exercise which directly stimulates the muscles of hamstrings and allows for isolateral training where each work can be trained independently of the other to allow for equal work load.
The extension of the hip also stimulates the hamstrings greatly, and the stiff leg dead lift is an exercise which is commonly used to stress the hamstrings during leg sessions. This can be performed using dumbbells or a barbell, with some trainers opting to perform the exercise on a box to achieve a greater stretch.
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
Semimembranosus courtesy of Fitness Uncovered - Bodybuilding & Fitness
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