Foam Roll Hamstrings and Glutes (Sitting on Floor)

Instructions

1. Sit on a foam roller positioned under the back of one thigh and glute, hands on the floor behind you.
2. Use your arms to lift your hips slightly and roll the foam roller from just below the glute down to the back of the knee.
3. Cross the opposite ankle over the target leg to increase pressure if needed.
4. Pause on tight areas for 20–30 seconds, then switch sides.