Roll Hamstrings and Glute Sitting on Floor
Expert Advice
Keep your movements slow and controlled, and spend extra time on any particularly tight or sore spots.
How-to-do Steps
- Sit on the floor with your legs extended in front of you.
- Place the foam roller under your thighs.
- Support your weight with your hands placed behind you.
- Slowly roll back and forth from the bottom of your glutes to just above your knees.
- Repeat for the desired duration, usually 30 seconds to 2 minutes.
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Muscles Worked
Roll Hamstrings and Glute Sitting on Floor primarily targets the Hamstrings, Glutes, with Stretching mechanics using Foam Roller. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings50%
Glutes50%
Equipment
Foam Roller
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Roll Hamstrings and Glute Sitting on Floor work?
Roll Hamstrings and Glute Sitting on Floor primarily targets the Hamstrings, Glutes. It is classified as a Stretching exercise performed with Foam Roller.
How many sets and reps should I do for Roll Hamstrings and Glute Sitting on Floor?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Roll Hamstrings and Glute Sitting on Floor suitable for beginners?
Yes, Roll Hamstrings and Glute Sitting on Floor is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
