Foam Roll Hamstrings

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller



  1. Sit on the floor and place one thigh on a foam roller in front of you
  2. Press your hands into the floor lifting your hips up
  3. Roll back and forth over the foam roller applying firm but tolerable pressure
  4. Make sure to cover the entire hamstring, break it up into segments if needed 
  5. Focus on any particularly tender areas
  6. Roll for the prescribed amount of time then switch sides


Common Errors:  

  • Do not roll directly behind your knee
  • Make sure to relax the muscle being massaged


Progressions / Regressions:

If this is too challenging:

  • Put both Hamstrings on the foam roller at the same time
  • Use the opposite foot to help support more of your weight

If you want more of a challenge:

  • Cross your legs to apply more pressure