Massage Gun - Hamstrings
A percussive therapy technique used to release tension and improve blood flow in the muscles along the back of the thigh. Ideally suited for post-workout recovery, this method helps alleviate muscle soreness and restores mobility in the hamstrings.
The AI monitors your cumulative volume from hinge and squat movements to intelligently schedule this recovery session when your hamstrings are most fatigued. By correlating your subjective recovery scores with training intensity, the app optimizes the duration of percussive therapy to maximize tissue restoration without over-stimulating the muscle.
Form Cues
- Sit comfortably with your leg extended and relaxed
- Start on a low setting to assess tolerance
- Glide the device slowly along the muscle belly
- Breathe deeply to encourage muscle relaxation
- Spend extra time gently circling around tight knots
- Don't apply pressure directly behind the knee
- Don't press the device into the sit bone or hip bones
- Don't tense your leg muscles against the percussion
- Don't stay on one spot for more than 10-15 seconds if painful
- Don't move the gun too quickly back and forth
Common Mistakes
- Applying excessive downward pressure
- Massaging over the popliteal fossa (back of knee)
- Using a setting that is too intense
- Tensing the hamstrings during the massage
- Rushing the movement speed
Muscles Worked
This recovery technique directly targets the three muscles of the hamstring group: the biceps femoris, semitendinosus, and semimembranosus. By improving tissue quality and blood flow in these primary movers, you also indirectly benefit the glutes and lower back by reducing posterior chain tightness.
Primary
Secondary
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