Hamstring Foam Rolling
mobilizehipeasypassivefront-splitsHamstring length
1 × 60s per side
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 along the hamstring muscle group without crossing the sit bone or the back of the knee.
- Pause briefly over tolerably tender areas while keeping pressure mild to moderate.
- Keep both legs on the roller to reduce intensity; roll one leg at a time only if the wrists, shoulders and tissue tolerate it.
Form cues
- Do not roll directly over the sit bone or behind the knee.
- Use a different support position if loading through the hands bothers the wrists or shoulders.
- Stop for sharp, electrical or radiating pain.
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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