Roll Hamstrings and Glute Sitting on Floor
Description
The roll hamstrings and glute sitting on floor is a self myofascial release drill that covers both the hamstring and glute in one sweep. Sitting on a foam roller and shifting forward and back releases the entire posterior chain of the upper leg and hip.
Muscle Group
Equipment Required
Roll Hamstrings and Glute Sitting on Floor Instructions
- Sit on the floor with a foam roller under one hamstring.
- Set the other foot flat on the floor for stability.
- Lean back onto the hands for support.
- Brace the core and shift the weight onto the roller.
- Roll from the back of the knee up the hamstring.
- Continue rolling up onto the glute.
- Pause on tender spots for several breaths.
- Continue for the working time then switch sides.
Roll Hamstrings and Glute Sitting on Floor Form & Visual
Roll Hamstrings and Glute Sitting on Floor Benefits
- Releases the hamstrings and glute.
- Improves hip mobility.
- Reduces posterior chain tightness.
- Useful for runners.
- Joint friendly release.
Roll Hamstrings and Glute Sitting on Floor Muscles Worked
- Hamstrings
- Gluteus maximus
- Piriformis
Roll Hamstrings and Glute Sitting on Floor Variations & Alternatives
- Foam Roll Hamstring
- Foam Roll Glutes
- Forward Fold
- Pigeon Pose
