Roll Hamstrings and Glute Sitting on Floor
The seated hamstring roll carried on past the sit bone onto the buttock, one long pass from above the knee to the top of the glute.
How to do it
Setup
Seated on the roller, hands on the floor behind, one leg straight on the roller and the other foot flat on the floor.
Steps
- Roll from just above the knee up the back of the thigh.
- Keep going over the sit bone onto the glute, leaning toward the working side.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Dropping the full weight on at once: build the pressure with the hands and the free foot. Rolling fast from end to end: slow down and linger where it is tight. Rolling onto the lower back: stop at the top of the glute.
Breathing
Steady throughout; never held.
