Hamstring Foam Rolling

mobilizehipfront-splitseasyHamstrings (front leg)

Content last reviewed: 2026-07-10

Hamstring Foam Rolling — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Sit on the floor with your legs straight and place a foam roller under your thighs.
Place your hands on the floor behind you for support and lift your hips slightly.
Slowly roll back and forth from the bottom of your glutes to just above the back of your knees.
When you find a tender spot, pause and hold pressure on it for 15–20 seconds.
To increase the pressure, cross one leg over the other to roll one hamstring at a time.

Form cues

Do not roll directly behind the knee joint
Keep the leg relaxed; do not tense the muscle while rolling

Dosage

Frequency: daily
Volume: 1–2 mins per leg
Focus on tender spots.

Muscles worked

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings

Active SLR Contract-Relax ATG Split Squat Back Knee Elevated Over-Split Banded Ankle Mobilization (MWM)Double-Leg Hip Hinge Dynamic Knee Hug