How to do a Foam Roll Hamstrings
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Foam Roll Hamstrings
Foam Roller
Workouts with Foam Roll Hamstrings
Target muscles worked
Instructions for Proper Form
Foam Roll Hamstrings is a myofascial release exercise that targets the hamstrings. By positioning yourself on a foam roller and slowly rolling out your hamstrings, you can help alleviate muscle tightness and improve range of motion. This exercise is a great addition to your warm-up or cool-down routine, and can aid in muscle recovery and flexibility.
- Sit on the floor with your arms extended and hands placed on the floor for support.
- Extend one leg overtop of the foam roller placing it on the upper portion of the back of your thigh and cross the opposite leg overtop with that foot on the floor.
- Roll the leg on top of the foam roller to the lower portion of your thigh to find areas of increased tension.
- Continue the movement until the tension decreases and then repeat with the opposite side.
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Generate My PlanAlternative Exercises to Foam Roll Hamstrings
1. Standing Forward Bend
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2. Hip Hinge
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3. Single Leg Straight Forward Bend
6.8 mSCORESWAPPED 359 TIMESSingle Leg Straight Forward Bend is a bodyweight exercise that targets the hamstrings and lower back. By bending forward on one leg, you engage your posterior chain and improve your balance and stability. This exercise is great for identifying and addressing any strength or mobility discrepancies between sides, and can help improve flexibility and muscle activation.
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4. Downward Dog
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5. Seated Forward Bend
12.2 mSCORESWAPPED 275 TIMESSeated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.
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6. Crossover Standing Forward Bend
5.8 mSCORESWAPPED 107 TIMESCrossover Standing Forward Bend is a mobility and flexibility exercise that primarily targets the hamstrings and lower back. By crossing one leg over the other before bending forward, you add a unique stretch to the sides of the lower back and glutes. This variation can help improve flexibility and reduce tightness in the hamstrings, making it a valuable addition to a cool-down or stretching routine.
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7. Kneeling Hamstring Stretch
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8. Inchworm
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9. Leg Swing
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10. PVC Good Morning
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