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.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | hamstrings |
| Equipment | foam roller |
| Difficulty | beginner |
| Type | isolation |
No foam roller? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Harder than the Hamstring-SMR
Common questions
What muscles does the Hamstring-SMR work?
The Hamstring-SMR primarily works the hamstrings. Chair Leg Extended Stretch, Hamstring Stretch, and Intermediate Groin Stretch train the same muscle, across 8 equipment types.
What equipment do you need for the Hamstring-SMR?
A Foam Roller. Without a foam roller, Hamstring Stretch, Prone Manual Hamstring, and Runner's Stretch train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.
Is the Hamstring-SMR suitable for beginners?
Yes, the Hamstring-SMR is rated beginner. Seated Hamstring, Lying Hamstring, and World's Greatest Stretch are the progressions from here.
Where should the Hamstring-SMR go in a workout?
Late — the Hamstring-SMR is isolation work, so it follows your compounds.
Similar exercises
Build a full legs session around this
The free generator picks the sets, reps and supporting exercises for you — using only the equipment you actually have.
Build a free workout