Eccentryx / Exercise Atlas / recovery
Hamstring Roll
Sit with roller under hamstrings; rotate thigh slightly to scan tissue.
Muscles
- Primary
- hamstrings
- Supporting
- biceps femoris, semitendinosus, semimembranosus
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Hamstrings release without sciatic nerve zing or knee pressure.
- Progression
- Pause on lateral and medial hamstring lanes separately.
- Regression
- Use two legs on the roller instead of single-leg pressure.
Watch for
- Rolling behind the knee
- Rounding hard through the low back
Substitutions
- Seated hamstring stretch
- Romanian deadlift
- Glute bridge