Legs · Bodyweight
Roll Hamstrings and Glute Sitting on Floor
How to do the roll hamstrings and glute sitting on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit with a foam roller under the back of one thigh, hands behind you for support. Lift your hips and roll slowly from just below the glute down the hamstring. Pause on tight spots and breathe, then switch legs.
- 1Release down the back of the thigh and into the glute
- 2Even pressure tracking the hamstring
- 3Tight spots softening as you exhale
Common mistakes
- Don't roll behind the knee joint
- Avoid rushing the passes
- Don't let the lower back round and strain
Muscles worked
The roll hamstrings and glute sitting on floor mainly works the hamstrings, with the glutes assisting.
- HamstringsPrimary
- GlutesSupport
- TricepsMinor
- ForearmsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the roll hamstrings and glute sitting on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.