Mobility

Hand Roller Hamstring

The Hand Roller Hamstring exercise is a perfect workout for those who want to focus on their leg muscles, particularly the hamstrings (the back of the thighs). This exercise involves rolling a handheld wheel along the floor while keeping your legs stiff. It can help improve lower body strength and stability, and also promotes overall flexibility.
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Hand Roller Hamstring instructions
Step-by-step instructions
1
Kneel on a mat, with a hand roller in front of your feet.
2
Place your palms on top of the rollers, ensuring that your arms are fully extended.
3
Slowly start to roll the hand roller away from your body while keeping your torso straight and upright.
4
Roll the hand roller forward until you reach a point where your body is fully extended, forming a straight line from head to heels.
5
Return to the kneeling position by pulling the roller back towards your knees and repeat for the programmed number of reps.
Kneel on a mat, with a hand roller in front of your feet.
Place your palms on top of the rollers, ensuring that your arms are fully extended.
Slowly start to roll the hand roller away from your body while keeping your torso straight and upright.
Roll the hand roller forward until you reach a point where your body is fully extended, forming a straight line from head to heels.
Return to the kneeling position by pulling the roller back towards your knees and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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