Hamstring-SMR
Hamstring-SMR is a tissue preparation - hamstring self-myofascial release exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Adductor magnus, Gluteus maximus
- Exercise type
- Tissue preparation - hamstring self-myofascial release
Exercise technique
- Sit
Sit on the floor with the roller behind your upper thighs.
- Hands
Support your torso with your hands beside or behind you.
- Weight transfer
Place one foot on the floor to apply controlled pressure to the other thigh.
- Lift
Lift your hips slightly and relax the target leg.
- Roll
Move slowly between just below the sitting bone and above the back of the knee.
- Pause
Pause briefly on a tight muscular spot, adjusting pressure with your hands.
- Switch sides
Lower your hips and reposition the roller and supporting leg.
Key technique points
- Do not press into the back of the knee.
- Do not compress the sitting bone directly.
- Keep the hamstring relaxed.
- Adjust pressure with the supporting foot.
- Use short passes.
- Keep your shoulders away from your ears.
Common mistakes
Rolling behind the knee
Do not pass the roller over the joint hollow.
Loading the bone
Do not press the sitting bone hard against the roller.
Tensing the leg
Do not keep the hamstring tense by pushing through your heel.
Rolling quickly
Do not drag yourself rapidly back and forth along the muscle.
Releasing all your weight
Do not remove your supports and create intolerable pressure.
Sagging through the torso
Do not relax your torso and collapse into your shoulders while supported on your hands.
Frequently asked questions
Hamstring-SMR: why is “Rolling behind the knee” a mistake?
Do not pass the roller over the joint hollow.
Hamstring-SMR: why is “Loading the bone” a mistake?
Do not press the sitting bone hard against the roller.
Hamstring-SMR: why is “Tensing the leg” a mistake?
Do not keep the hamstring tense by pushing through your heel.
Hamstring-SMR: why is “Rolling quickly” a mistake?
Do not drag yourself rapidly back and forth along the muscle.
Hamstring-SMR: why is “Releasing all your weight” a mistake?
Do not remove your supports and create intolerable pressure.
Hamstring-SMR: why is “Sagging through the torso” a mistake?
Do not relax your torso and collapse into your shoulders while supported on your hands.
What should I focus on when doing Hamstring-SMR?
Do not press into the back of the knee. Do not compress the sitting bone directly. Keep the hamstring relaxed. Adjust pressure with the supporting foot. Use short passes. Keep your shoulders away from your ears.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.