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Hamstring Roll

BeginnerMobilityTier T1

You sit on the floor with your legs extended and a foam roller under your hamstrings, hands slightly behind you. You lift your hips off the floor and slowly roll from just above your knees to below your glutes, then roll back.

Targets: Hip
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

foam_roller

Home Options

  • foam roller

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the floor with the legs extended; place the foam roller under the hamstrings.
  • Place the hands slightly behind the hips for support; engage the core.
  1. She sits on the mat with both legs extended straight out in front of her, the foam roller lying across under the middle of her hamstrings, her hands planted on the floor slightly behind her hips, her torso upright.

    Step 1 of 5

    Sit on the floor with your legs extended and place the foam roller under your hamstrings; hands slightly behind you.

  2. Her hips are lifted clear of the floor so her whole leg weight presses the hamstrings down onto the roller, her arms straight supporting her from slightly behind, her legs still extended along the roller.

    Step 2 of 5

    Lift your hips off the floor to put pressure on the foam roller.

  3. She has walked her hands so her body travels and the roller now sits just above the backs of her knees - still clear of the knee joint - her hips still lifted, her legs extended, mid-down-roll.

    Step 3 of 5

    Slowly roll from just above your knees to below your glutes; keep the movement slow.

  4. She has travelled the other way so the roller now sits just below her glutes at the top of her hamstrings, her hips still lifted, her hands re-planted slightly behind, mid-up-roll.

    Step 4 of 5

    Roll back up to just below your glutes and continue back and forth.

  5. She sits on the mat with both legs extended straight out in front of her, the foam roller lying across under the middle of her hamstrings, her hands planted on the floor slightly behind her hips, her torso upright.

    Step 5 of 5

    Sit on the floor with your legs extended and place the foam roller under your hamstrings; hands slightly behind you.

Breathing

  • Inhale deeply before starting the roll; exhale slowly as you roll down towards your knees; continue breathing calmly and deeply throughout.

Safety Information

Keep the core engaged to stabilise the body, move slowly for the release, and do not roll directly over the knee joints. Caution: the hips are lifted off the floor to put pressure on the roller - the roll carries bodyweight. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.