Foam Roller Hamstring Roll
Self-massage rolling the back of the thighs on a foam roller while seated with hands behind for support.
Primary muscles
- Hamstrings
- Sets
- 1
- Duration
- 30–60 sec per leg
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Seated with the foam roller under the backs of the thighs and hands on the floor behind you.
Lift your hips so your weight rests on your hands and the roller.
Roll slowly from just above the knees to just below the glutes.
Turn the legs slightly in and out to cover the whole muscle.
Cross one leg over the other to increase pressure if desired.
Breathing: Breathe slowly and relax the legs as you roll.
Coaching tips
Slow rolls
Shoulders away from ears
Relax the legs
Common mistakes
Rolling too fast
Rolling behind the knee
Shrugging into the shoulders
Safety notes
Avoid rolling directly behind the knee and keep pressure tolerable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.