Hamstring-SMR
How to do the Hamstring-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
,
Foam Roll
How to do the Hamstring-SMR
- 1
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.
- 2
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.
- 3
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.
Log it, see it on your body.
Every Hamstring-SMR set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Hamstring-SMR fits
The Hamstring-SMR shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Hamstring-SMR: common questions
What muscles does the Hamstring-SMR work?
The Hamstring-SMR primarily works the Hamstrings.
Is the Hamstring-SMR suitable for beginners?
Yes. The Hamstring-SMR is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Hamstring-SMR?
To do the Hamstring-SMR you'll need a foam roller.
Is the Hamstring-SMR a compound or isolation exercise?
The Hamstring-SMR is an isolation exercise, it targets the hamstrings through a single joint, which makes it useful for focused, targeted work.
How do I do the Hamstring-SMR with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Hamstring-SMR sets, free.
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