Foam Roll: Hamstrings
Rolling the back of the thigh over a foam roller to release tightness in the hamstrings.
Also called: hamstring foam roll
Setup
Sit with the foam roller under one thigh, hands placed behind you for support.
How to do Foam Roll: Hamstrings
- Slowly roll from just above the knee to just below the glute.
- Pause on any tender spots for a few seconds.
- Roll for the target time, keeping the motion slow.
- Switch legs and repeat.
Coach's notes
Cross the opposite ankle over the working leg to add gentle pressure if needed.
Foam Roll: Hamstrings muscles worked
Foam Roll: Hamstrings work the hamstrings.
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.
Downward Dog
An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.
Glute Bridge
Lifting the hips from the floor lying on your back — the simplest glute activation and strength exercise, a staple in warm-ups and rehab.
Illustrations: Exercise data by RepDB (repdb.co)