Upper Back-Leg Grab

How to do the Upper Back-Leg Grab

1. While seated, bend forward to hug your thighs from underneath with both arms.
2. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	lower back, middle back
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Hamstring-SMR Foam Roller Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Dumbbell Clean Dumbbell Stiff-Legged Dumbbell Deadlift Dumbbell Alternating Hang Clean Kettlebell

Harder than the Upper Back-Leg Grab

Seated Hamstring expert · Bodyweight Lying Hamstring expert · Other Equipment World's Greatest Stretch intermediate · Bodyweight

Common questions

What muscles does the Upper Back-Leg Grab work?

The Upper Back-Leg Grab primarily works the hamstrings, with the lower back and mid back as secondary movers. Chair Leg Extended Stretch, Hamstring-SMR, and Hamstring Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Upper Back-Leg Grab?

None — the Upper Back-Leg Grab is bodyweight, so it works at home, in a hotel room or outdoors. Chair Leg Extended Stretch and Hamstring-SMR also need nothing.

Is the Upper Back-Leg Grab suitable for beginners?

Yes, the Upper Back-Leg Grab is rated beginner. Seated Hamstring, Lying Hamstring, and World's Greatest Stretch are the progressions from here.

Similar exercises

Chair Leg Extended Stretch Other Equipment Hamstring-SMR Foam Roller Hamstring Stretch Bodyweight Intermediate Groin Stretch Other Equipment Lying Hamstring Other Equipment Runner's Stretch Bodyweight