Hamstring-SMR

Also called hamstring foam roll, foam roll hamstrings and hamstring roll.

Works

Hamstrings

Equipment

Foam roller

Level

Beginner

Type

Isolation

How to do it

Setup. In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.

1. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.
2. Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Cues

• Roller under the back of the thigh.
• Lift the hips, one leg at a time.
• Roll hip to knee.
• Pause on tight spots.

Common mistakes

• Rolling too fast.
• Rolling behind the knee.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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