How to do foam roll hamstrings and glute

Coach's Tips

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Start Position

1. Do not roll directly on your lower back or spine.

2. Move slowly and be patient, beginning with a light pressure and gradually intensifying as you feel comfortable.

3. Cease immediately if you feel any sharp pain.

Proper Form

1. Start by gently rolling the foam roller along your hamstrings.

2. Roll from the lower part of your hamstrings up to your glutes.

3. Pause and hold for 10-30 seconds when you encounter a sensitive area.

4. Once done with your hamstrings, position the foam roller under your glutes.

5. Roll over each glute muscle, pausing when you reach a tender point.

Breathing Technique

1. Inhale and exhale deeply as you roll over each muscle.

2. Concentrate on relaxing your muscles and let the foam roller ease the tension.

Precautions

1. Begin by sitting on the ground with your legs stretched out in front. Position the foam roller underneath your hamstrings.

2. Use your hands on either side of the foam roller for stability.

3. Lift your hips off the ground so your bodyweight is supported by your hands and the foam roller.