Foam Roll: Hamstrings
- Pro
- Beginner
- Mobility
Foam rolling the hamstrings is done seated with the roller under the back of your thighs, hands supporting your weight as your hips lift. Rolling slowly from your knees to your glutes works the hamstrings along their full length. Beginners do it at home or in the gym as a warmup, a cooldown or a recovery flow, for a set time.
- Muscles
- Hamstrings
- Equipment
- Foam roller
- Logged as
- Time
How to
- Sit with the roller under the back of your thighs.
- Support yourself on your hands and lift your hips.
- Roll slowly from knees to glutes.
- Pause on tender spots and breathe.
Form cues
- Turn your legs slightly side to side as you roll.
- Cross one ankle over the other for deeper pressure.
- Keep your shoulders relaxed, away from your ears.
Common mistakes
- Rolling speeds up instead of staying slow. Slow down to a controlled, steady pace.
- Hips rest fully down between passes. Keep your hips lifted throughout the roll.
- Roller passes directly over the knee joint. Stop rolling just above the back of the knee.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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