Roll Hamstrings And Glute Sitting On Floor

Muscles worked

Setup

1. Sit on the floor with your legs extended and place the foam roller under your right thigh, just above the knee.
2. Place your hands on the floor or a flat bench behind you to support your upper body and lift your hips.
3. Cross your left leg over your right ankle to add pressure, or keep the left foot on the floor for better balance.

How to do it

1. Use your arms to slowly roll your body forward and backward, moving the roller from the top of the knee to the base of the glute.
2. Shift the roller up to the gluteal region and tilt your body slightly toward the right hip to target the gluteus maximus and medius.
3. Inhale as you roll toward the hip and exhale as you roll back toward the knee, maintaining a slow and steady tempo.
4. Pause and hold pressure on any particularly tender spots for 20-30 seconds until the tension dissipates.

Form checklist

• Keep your core tight to prevent your lower back from sagging.
• Avoid shrugging your shoulders; keep them depressed and away from your ears.
• Control the speed of the roll—slower is more effective for tissue release.
• Rotate your leg slightly inward and outward to target the medial and lateral hamstring heads.

Pro tips

• To maximize the glute release, cross the ankle of the working leg over the opposite knee in a 'figure-four' position.
• Focus on deep, diaphragmatic breathing to help the nervous system relax the targeted muscles.

Make it harder

• Stack your legs fully to put 100% of your lower body weight onto the roller.
• Switch to a high-density or textured foam roller for deeper penetration into the muscle fascia.

Frequently asked

What muscles does the roll hamstrings and glute sitting on floor work?

The roll hamstrings and glute sitting on floor primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll hamstrings and glute sitting on floor?

The roll hamstrings and glute sitting on floor uses foam roller.

Is the roll hamstrings and glute sitting on floor good for beginners?

Yes. The roll hamstrings and glute sitting on floor is a beginner-friendly movement and a strong foundation to build on.

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