Hamstring-SMR

A beginner stretch for the hamstrings, done with a foam roller.

Movement guide

Hamstring-SMR

Demand · source-assignedEasy (unreviewed)

Equipment requiredA foam roller

Muscle focusHamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Hamstring-SMR demonstrated on the 3D figure

3D demoHamstring-SMRBeginner · A foam roller

Beginner grade (source-assigned).

Harder option

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings.

Equipment

A foam roller

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Leg-up hamstring stretch demonstrated on the 3D figure

3D demoLeg-up hamstring stretchBeginner · Other / check instructions

Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

90/90 Hamstring demonstrated on the 3D figure

3D demo90/90 HamstringBeginner · No equipment

Hamstring Stretch demonstrated on the 3D figure

3D demoHamstring StretchBeginner · Other / check instructions

Seated Floor Hamstring Stretch demonstrated on the 3D figure

3D demoSeated Floor Hamstring StretchBeginner · Other / check instructions

Seated Hamstring and Calf Stretch demonstrated on the 3D figure

3D demoSeated Hamstring and Calf StretchIntermediate · Other / check instructions

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Questions people ask

What muscles does the Hamstring-SMR work?

Mainly the hamstrings.

What equipment do I need for the Hamstring-SMR?

A foam roller.

Is the Hamstring-SMR good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Contract-relax hamstring stretch (PNF).

How do I make the Hamstring-SMR harder?

Progress to the Contract-relax hamstring stretch (PNF), or add load, range or slower lowering once your form is solid.