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Foam Roll Hamstrings and Glute


Coach's Tips


How to

Starting Position

1. Avoid rolling directly over your lower back or spine. 2. Go slow and take your time. Start with a gentle pressure and increase gradually as you become comfortable. 3. Stop if you experience any sharp pain.

Proper Form

1. Begin by slowly rolling the foam roller up and down your hamstrings. 2. Roll from the bottom of your hamstrings up to the top of your glutes. 3. When you find a tender spot, pause and hold for 10-30 seconds. 4. When you have finished rolling your hamstrings, move the foam roller to your glutes. 5. Roll the foam roller over each glute muscle, pausing to hold when you find a tender spot.

Breathing Technique

1. As you roll over each muscle, take deep breaths in and out. 2. Focus on relaxing your muscles and allowing the foam roller to work out the tension.


1. Start by sitting on the ground with your legs extended in front of you. Place the foam roller directly underneath your hamstrings. 2. Place your hands on either side of the foam roller for support. 3. Lift your hips off the ground, so your bodyweight is supported by your hands and the foam roller.

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