# Hamstrings | FREE 4K Videos | 321 STRONG

> Target your hamstrings with focus on the Semimembranosus, Semitendinosus, and Biceps Femoris. This guided routine includes both linear and friction massage techniques.

**URL:** https://localhost/videos/hamstrings

---

[Back to Videos](/videos)  [English](/videos/hamstrings) [日本語](/videos/hamstrings?lang=ja)   
# Hamstrings
  Massage Hamstring muscles 

       
                   Get the roller used in this video

 The 321 STRONG massage roller: free Prime shipping, backed by 1000s of 5-star reviews.

  [Shop on Amazon](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)          
## About This Video
  Target your hamstrings with focus on the Semimembranosus, Semitendinosus, and Biceps Femoris. This guided routine includes both linear and friction massage techniques. 

  
### How to Perform This Technique
    1  Sit down on the roller with your legs stretched out in front of you.

   2  Place your hands behind you, palms down on the floor, for support.

   3  Keep your head and neck straight, eyes forward.

   4  Roll back and forth between the back of your hip and the back of your knee, as well as side to side (friction massage).

   5  Keep your foot off of the floor throughout the whole movement.

   6  If you find tight or knotted areas, focus direct pressure on the area for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit.

   7  If you want to increase pressure, place one leg upon the other.

   8  Perform approximately 10 complete rolls (back and forth).

    
### Benefits
      Reduce post-workout hamstring tightness     Improve hip hinge mobility and range of motion     Lower injury risk for runners and cyclists     **Pro Tip:** Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

       [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)   
#### Video Details
   Duration: 1:13   Quality: 4K (2160p)   Level: All Levels      
#### Other Videos
 [View All 13 Videos](/videos)          
## Read More on This Technique
 Guides and answers on 321strong.com that cover this exact movement.

  [Answer How to Foam Roll Tight Hamstrings for Splits? Learn how to foam roll tight hamstrings for splits with step-by-step technique, timing, and tools for real flexibility gains.](/answers/how-to-foam-roll-tight-hamstrings-for-splits)[Answer Should You Foam Roll Quads or Hamstrings First? Roll your quads first. Tight quads cause anterior pelvic tilt that strains hamstrings. Releasing them first makes hamstring rolling more effective.](/answers/should-you-foam-roll-quads-or-hamstrings-first)[Article How to Use a Yoga Strap for Hamstrings (Step-by-Step Guide) Learn how to use a yoga strap for hamstrings with clear step-by-step instructions. Safe stretches for tight hamstrings that actually work.](/blog/how-to-use-a-yoga-strap-for-hamstrings-step-by-step-guide)[Article Best Products For Treating Hamstring Strains (2026 Guide) The best products for treating hamstring strains ranked by recovery phase: muscle roller sticks, stretching straps, and foam rollers explained by 321 ST...](/blog/best-products-for-treating-hamstring-strains-2026-guide)