Hamstring-SMR
A beginner isolation mobility exercise that works the hamstrings, using a foam roller.
Starting position
End position
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
Alternatives to Hamstring-SMR
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hamstring Stretch
A beginner isolation mobility exercise that works the hamstrings.
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2
Leg-Up Hamstring Stretch
A beginner isolation mobility exercise that works the hamstrings.
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3
Seated Floor Hamstring Stretch
A beginner mobility exercise that works the hamstrings.
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4
Standing Hamstring and Calf Stretch
A beginner mobility exercise that works the hamstrings.
-
5
Lying Hamstring
An advanced mobility exercise that works the hamstrings.
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6
Seated Hamstring
An advanced mobility exercise that works the hamstrings.
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7
Seated Hamstring and Calf Stretch
An intermediate mobility exercise that works the hamstrings.
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8
Chair Leg Extended Stretch
A beginner isolation mobility exercise that works the hamstrings.
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9
Front Leg Raises
A beginner mobility exercise that works the hamstrings, needing no equipment.
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10
Inchworm
A beginner compound mobility exercise that works the hamstrings, needing no equipment.
Frequently Asked Questions
What muscles do hamstring-smr work?
Hamstring-SMR primarily works the hamstrings.
What equipment do I need for hamstring-smr?
Hamstring-SMR uses foam roller.
Hamstring-SMR: is it suitable for beginners?
Yes. Hamstring-SMR is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of hamstring-smr?
Hamstring Stretch, Leg-Up Hamstring Stretch, Seated Floor Hamstring Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log hamstring-smr in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the hamstrings on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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