Hamstrings
Foam Roll Hamstrings
The Foam Roll Hamstrings is a foam rolling exercise with a foam roller for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (semitendinosus/-membranosus) 50% and hamstrings (biceps femoris) 50%.
How to do it
- Sit on a mat with a foam roller under one thigh, just above the knee.
- Place the hands on the floor behind the hips and lift the hips off the mat.
- Bend the other knee and set that foot flat, or cross it over for more pressure.
- Roll slowly from above the knee to below the glute for 30 to 60 seconds, pausing on tender spots.
- Turn the leg in and out to reach both sides, stay off the back of the knee, then switch sides.
Tips
- Keep the working leg relaxed and let it be heavy.
- Bend and straighten the knee slowly while paused on a tender spot.
Common mistakes
- Rolling onto the back of the knee.
- Tensing the leg the whole time.
Muscles worked by the Foam Roll Hamstrings
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Back of the thigh. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll Hamstrings alternatives
Different equipment
No equipment
Similar exercises
Frequently asked questions
What muscles does the Foam Roll Hamstrings work?
Mainly the hamstrings (semitendinosus/-membranosus) and hamstrings (biceps femoris).
Is the Foam Roll Hamstrings good for beginners?
Yes. The Foam Roll Hamstrings is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll Hamstrings?
For example the Lying Hamstring Stretch with Band, Seated Hamstring Stretch and Standing Hamstring Stretch. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.