Roll out tight hammies before or after you train.
Go slow and stay just above the knee, never roll directly on the joint.
With your hips lifted and the roller under the back of your thighs, gravity supplies the pressure while slow passes spread it from just under the glute to just above the knee. Pausing wherever the tissue protests gives it time to ease rather than brace. Between deadlifts, sprints, and hours of sitting, hamstrings collect tension constantly, which keeps this roll permanently on the menu.
With both legs on the roller the pressure spreads too thin. Roll one leg at a time and stack the free ankle on top, and the hamstrings will suddenly have plenty to say.
A brief pass is fine as part of a warm-up if it helps you feel loose. Save the long, slow sessions for after training or rest days rather than right before heavy hinging.
Stop a hand's width above the crease of the knee, that is where the muscle bellies taper off. Everything worth rolling lives between there and the base of the glute.
