Foam Roll - Hamstrings
The Foam Roll - Hamstrings is a self-myofascial release technique designed to alleviate tension and improve flexibility in the back of the thighs. By using your body weight to apply controlled pressure, this exercise aids in recovery and helps restore range of motion to the posterior chain.
Your AI coach utilizes your recovery data and workout history to schedule this specific release technique when your posterior chain fatigue is high or after heavy deadlift and squat sessions. By tracking the duration and intensity of your mobility work alongside your sleep and HRV scores, the app ensures you are spending the optimal amount of time on tissue quality to prevent injury without overtaxing your recovery reserves.
Form Cues
- Place the foam roller under your thighs and support your weight with your hands
- Roll slowly from the bottom of your glutes to just above the knee
- Pause on tender spots and hold for 20-30 seconds
- Relax the leg muscles completely to allow the roller to sink in
- Breathe deeply and rhythmically to encourage muscle release
- Don't roll directly across the back of the knee joint
- Don't tense your leg muscles or fight the pressure
- Don't roll back and forth quickly like a rolling pin
- Don't slump your shoulders or round your back excessively
- Don't hold your breath when you encounter a painful trigger point
Common Mistakes
- Rolling too quickly
- Tensing the hamstring muscles
- Applying pressure to the popliteal fossa (back of knee)
- Poor upper body posture
- Holding breath during discomfort
Muscles Worked
This exercise primarily targets the three muscles of the hamstring group: the biceps femoris, semitendinosus, and semimembranosus. By reducing tension in these tissues, you also indirectly improve the function of the glutes and lower back by loosening the fascial connections along the posterior chain.
Primary
Secondary
Get Personalized Coaching for Foam Roll - Hamstrings
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.