# 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://321strong.com/videos/hamstrings

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# Hamstrings
  Massage Hamstring muscles 

       
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## 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. 

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#### 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 Foam Roll Hamstrings Sit with the roller under your hamstring, roll from knee to glute for 60 seconds per leg, pausing on any spot that feels tight.](/answers/how-foam-roll-hamstrings)[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)[Answer What Pressure Should You Apply When Foam Rolling Hamstrings? Roll hamstrings with light to moderate pressure, controlled by your hands or opposite leg, and build up firmness gradually as the muscle adapts.](/answers/what-pressure-should-you-apply-when-foam-rolling-hamstrings)[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)