Hamstring-SMR
The Hamstring-SMR is a beginner foam roller exercise that works the Hamstrings. Follow the steps below.
Target musclesHamstrings
EquipmentFoam Roller
LevelBeginner
How to do the Hamstring-SMR
- In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs.
- Place your hands to the side or behind you to help support your weight.
- This will be your starting position.Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg.
- Relax the hamstrings of the leg you are stretching.Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds.
- Repeat for the other leg.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.