Foam Roller Hamstring
Foam roller self-massage technique targeting hamstrings to relieve tightness, improve flexibility, and enhance recovery; commonly used in warm-ups and post-workout routines.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
4/10Glute Max
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Minimal rest between sides
How to Perform
Sit on the floor with legs extended, place foam roller under mid-hamstrings, hands behind for support.
- Lift hips using hands to apply pressure on roller.
- Roll slowly forward and backward from above knees to below glutes.
- Pause on tender spots for 30-90 seconds.
- Breathe deeply and relax into pressure.
- Rotate leg slightly to target different areas.
- Switch to one leg for increased intensity if needed.
Coaching Tips
Form Cues
- Roll slowly and controlled
- Pause on tight spots
- Breathe deeply
- Engage core
- Avoid bony areas
- Rotate for full coverage
Breathing
Inhale deeply through nose, exhale slowly through mouth to relax muscles during pressure.
Tempo
20-0-20
Range of Motion
Roll from just above knees to just below glutes, avoiding joints and bony areas.
Safety
Safety Notes
- Avoid acute injuries or bruises
- Stop if sharp pain or numbness occurs
- Do not roll over knees or sit bones
- Consult professional for chronic conditions
- Warm up lightly first
- Stay hydrated
Spotting
No spotting needed; self-performed recovery tool.
Common Mistakes
- Rolling too fast
- Pressing on joints
- Ignoring sharp pain
- Slumping posture
- Overlooking one side
When to Avoid
- Acute hamstring injury
- Sciatica or nerve issues
- Blood clot risks
- Recent bruises or swelling
Build Up First
- Basic body awareness
- Ability to sit on floor
Also known as
Hamstring Foam Rolling, Foam Roll Hamstrings, Hamstring Self-Myofascial Release
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