# 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.

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# Hamstrings
  Massage Hamstring muscles 

       
                    
## 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
      Release hamstring tension     Improve knee and hip mobility     Reduce posterior leg strain     Better athletic performance     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      
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