Exercise guide
Hamstring-SMR
Hamstring SMR uses a foam roller to apply controlled pressure along the back of the thigh. Supporting the body with the hands allows the athlete to adjust how much weight rests on the roller and focus on one leg at a time.
Training context
Before Adding Hamstring SMR
Foam rolling may fit into a warm-up, cooldown, or separate mobility session. The goal is not to tolerate the greatest possible pressure, but to move slowly enough to identify areas that feel tight without forcing them.
Keep the roller on the muscular portion of the hamstrings. Avoid rolling directly behind the knee or placing unnecessary pressure against the sitting bones.
Technique overview
Control the pressure with your arms
Sit with the roller beneath the back of the thighs and place the hands securely on the floor. Lift the hips slightly and shift more weight toward one leg. Roll slowly from below the hip to just above the knee, pausing briefly on tolerable areas. Reduce pressure immediately if the position causes sharp pain, tingling, or numbness.
Treat this as an overview and use a range, pace, and setup you can control.