Foam Roll Hamstrings and Glutes (Sitting on Floor) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Foam Roll Hamstrings and Glutes (Sitting on Floor)

Step by step instructions, muscle activation and variants for the Foam Roll Hamstrings and Glutes (Sitting on Floor).

EasyGlutesHamstrings

About this exercise

A self-myofascial release technique performed seated on the floor using a foam roller to target the hamstrings and glutes. Rolling out these large posterior-chain muscles helps reduce tissue tension, improve flexibility, and support recovery after lower-body training.

How to Perform

  • Sit on the floor and place the foam roller under your thighs, just above the back of your knees
  • Support your upper body with both hands placed on the floor behind you
  • Lift your hips slightly off the ground so your body weight loads onto the roller
  • Using your arms, slowly roll from the back of your knees up toward your glutes
  • When you find a tender or tight area, pause and hold for 20–30 seconds
  • Continue rolling the full length of the hamstrings, then shift your weight to target each glute
  • Breathe deeply and allow the muscles to relax into the roller throughout

Muscle Activation

Primary
GlutesHamstrings
Secondary
Lower back

Common Mistakes

Common mistakes content is coming soon.

About the Foam Roll Hamstrings and Glutes (Sitting on Floor)

The Foam Roll Hamstrings and Glutes (Sitting on Floor) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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