How to do a Foam Roll Hamstrings
Reviewed by Jim Parker, CPT, B.A. Kinesiology
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.
Alternatives & Variations to Foam Roll Hamstrings
1. Standing Forward Bend
4.2 mSCORESWAPPED 553 TIMESStanding Forward Bend is a bodyweight exercise that primarily targets the hamstrings, lower back, and calves. This is an excellent exercise for improving flexibility and range of motion in the posterior chain. By hinging at the hips and reaching down towards your toes, you can get a deep stretch that can help with muscle recovery and alleviate tightness.
2. Single Leg Straight Forward Bend
6.8 mSCORESWAPPED 401 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.
3. Hip Hinge
13.7 mSCORESWAPPED 361 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
4. Downward Dog
8.4 mSCORESWAPPED 309 TIMESDownward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.
5. Seated Forward Bend
12.2 mSCORESWAPPED 283 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.
6. Crossover Standing Forward Bend
5.8 mSCORESWAPPED 104 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.
7. Inchworm
11 mSCORESWAPPED 91 TIMESInchworm is a compound, bodyweight exercise that targets your shoulders, chest, arms, and core. The movement involves bending at the waist, walking your hands out into a plank position, performing a push-up, and then walking your feet back towards your hands. This exercise helps improve upper body strength, core stability, and flexibility, making it an effective dynamic warm-up or conditioning movement.
8. Kneeling Hamstring Stretch
5.7 mSCORESWAPPED 85 TIMESKneeling Hamstring Stretch is a mobility exercise that primarily targets the hamstrings. By kneeling and extending one leg forward, you can gently stretch the hamstring of the extended leg. This is a great exercise for improving flexibility and range of motion in the hamstrings, which can help prevent injuries and improve performance in exercises that require hamstring engagement.
9. Leg Swing
12.7 mSCORESWAPPED 79 TIMESLeg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.
10. Bear Crawl
6.1 mSCORESWAPPED 58 TIMESBear Crawl is a compound, bodyweight exercise that primarily targets the core, shoulders, and legs. By moving on all fours, you engage multiple muscle groups simultaneously while also enhancing coordination and stability. This exercise adds an element of cardio, making it a great way to build endurance and functional strength, with practical benefits for overall body control and movement.