Hamstring-SMR
A upper legs exercise targeting the hamstrings, performed with foam roll.
How to do 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
Primary (target)
Secondary
Related exercises
Track Hamstring-SMR in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →