Hamstring-SMR

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

Main muscles: Hamstrings
Equipment: Foam roller
Level: Beginner
Type: Isolation
Movement: Static

How to do the 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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hamstring-SMR

Questions

What muscles does the Hamstring-SMR work?

Mainly the hamstrings.

Is the Hamstring-SMR good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hamstring-SMR?

Good alternatives that train the hamstrings: Chair Leg Extended Stretch, Hamstring Stretch, Leg-Up Hamstring Stretch or 90/90 Hamstring.

How many sets and reps of the Hamstring-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).