Hamstring-SMR
The Hamstring-SMR isolates the Hamstrings through a controlled range of motion. This beginner-level foam roll exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Hamstring-SMR work?
The Hamstring-SMR primarily targets the Hamstrings. It's an effective isolation exercise for building hamstrings strength.
Is the Hamstring-SMR good for beginners?
Yes, the Hamstring-SMR is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Hamstring-SMR?
You need foam roll to perform the Hamstring-SMR. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.