How to do it
Keep your legs relaxed so the hamstrings stay soft under the roller.
- 1
Sit on the floor with your legs extended and a foam roller placed under your thighs.
- 2
Place your hands on the floor behind you for support.
- 3
Lift your hips off the floor and use your arms to roll your body back and forth, moving the roller from just above your knees to below your buttocks.
- 4
Pause on any tight or sore spots for a few seconds before continuing.
- 5
Roll for the desired duration.
Expert tip
Keep your core engaged and use your arms to control the movement for a consistent pressure on the hamstrings.
Common mistakes
- ✕Rolling past the knee joint
- ✕Letting the hips drop toward the floor
- ✕Moving too fast along the hamstring