Foam Roll Hamstrings and Glute

Foam Roll Hamstrings and Glute gif

Coach's Tips

This exercise loosens your hamstrings and glutes, reducing tightness and boosting circulation. Great as a warm-up or cool-down.

Sit on the floor with one leg straight and a foam roller under your hamstring. Bend the other knee for support.

1. Lift your hips slightly and roll the foam roller from behind your knees to under your glutes.

2. Move the roller up to your glutes and shift side to side.

3. Pause and hold the pressure on tight spots.

Breathe naturally as you roll, and exhale to relax your muscles when the pressure is intense.

Keep your back relaxed and neutral. Move slowly, don’t rush. Avoid pressing directly on bones.

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