Rolling directly over the back of the knee
Avoid the popliteal fossa; stop an inch above the knee crease.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Mobility · Lower Body
Foam Roll Hamstrings
Coaching cues
- Sit with a foam roller under one or both hamstrings; hands behind for support
- Lift the hips; roll from just above the knee to the glute crease
- Pause on any tender areas; rotate the leg in and out to cover all three hamstring muscles
- Cross one ankle over the other to increase the pressure on one leg
Common faults 2
Slumping through the spine while rolling
Sit tall; spinal collapse reduces the hamstring contact with the roller.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchSeated hamstring stretch (long sit)↗