Roll Hamstrings and Glute Sitting on Floor

Sit with the foam roller under the hamstring or glute and support your torso with both hands behind you.

Move slowly along a short section of the hamstring, then reposition the roller under the gluteal area.

Pause briefly on a tender area and reduce pressure if discomfort becomes sharp or intense.

Keep the roller on the soft tissue of the hamstrings and glutes rather than directly on a joint.

Rolling rapidly without controlling the pressure or staying on one area long enough.

Placing the roller on the back of the knee or a bony area instead of the target muscle.