Roll Hamstrings and Glute Sitting on Floor
Sit on the floor with your legs extended in front of you. Use a foam roller or similar object to roll over your hamstrings and glutes.
- Position the roller under your right hamstring.
- Gently roll back and forth, applying pressure to the muscle.
- Shift the roller to your right glute and repeat.
- Switch to the left side and repeat the process.
How to perform the Roll Hamstrings and Glute Sitting on Floor
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Hamstrings and Glute Sitting on Floor using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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