How to Massage Your Hamstrings with a Massage Gun

Massage Gun Hamstring Massage: How-To Guide

If your hamstrings feel perpetually tight, whether from running, sitting all day, or an old strain that never quite resolved, a massage gun can be one of the fastest ways to find relief at home. In this video, Bob and Brad walk through exactly how to use a massage gun on your hamstrings safely and effectively, covering technique, attachment selection, and a hands-on "flossing" method that targets all three hamstring muscles at once.

The 3 Golden Rules for Hamstring Massage

Before you turn on the massage gun, Bob and Brad recommend following the three simple rules (this can be done with the knee straight):

1. Go against the grain. Move the massage gun across the muscle fibers, not along them, for a more effective release.

2. Stay until you make a change. Hold the massage gun on tender spots until the area feels noticeably less painful—rushing through won't give the muscle time to respond.

3. Use the correct attachment head. Not all massage gun heads are created equal, and picking the wrong one can mean a less effective (or less comfortable) massage.

   
   

Choosing the Right Massage Gun Head for Hamstrings

Bob and Brad break down which attachments work best and why:

• Big Round Head – Ideal for larger muscle groups like the hamstrings, glutes, and quads. Covers more surface area with moderate aggressiveness.

• Small Round Head – Less aggressive; great for tendonitis when used sideways.

• Air-Filled (Pneumatic) Head – The gentlest option, perfect for bony areas and sensitive muscles.

• Bullet Head – The most aggressive attachment, best for digging into trigger points and stubborn knots.

• Plastic Flat Head – Moderate intensity; useful for the IT band, pec major, and plantar fascia.

• Steel Flat Head – Can be heated or cooled before use for added therapeutic effect.

• Knobby Attachments – Best for larger muscles needing a more aggressive massage.

• Field Goal Head – Designed for use along both sides of the spine; some also use it on the Achilles tendon.

  
  

The Flossing Technique for Hamstrings

For deeper relief, Bob and Brad demonstrate seated hamstring flossing—a technique that combines massage gun pressure with active movement. While seated, bend and straighten the knee as you apply the massage gun aggressively across all three hamstring muscles. This movement of the muscles and nerves (called "flossing") can be enhanced using tools like a Knee Glide or FitGlide to make the motion smoother.

Watch the full demonstration above, then grab the free PDF cheat sheet covering every attachment head and the flossing technique.