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Stretchingbeginner

Upper Back-Leg Grab

Primary

Hamstrings

Secondary

Lower Back, Middle Back

Equipment

None

Level

beginner

Upper Back-Leg Grab demonstration

Upper Back-Leg Grab, starting position

Upper Back-Leg Grab, finishing position

How to Perform

1While seated, bend forward to hug your thighs from underneath with both arms.
2Keep 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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

HamstringsLower BackMiddle Back

Exercise Details

Category: Stretching
Force: static
Mechanic: N/A
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Upper Back-Leg Grab work?

Upper Back-Leg Grab primarily targets the Hamstrings. It also works the Lower Back, Middle Back as secondary muscles.

What equipment do I need for Upper Back-Leg Grab?

Upper Back-Leg Grab requires no equipment - it's a bodyweight exercise.

Is Upper Back-Leg Grab suitable for beginners?

Yes, Upper Back-Leg Grab is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Upper Back-Leg Grab

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

90/90 Hamstring

Hamstrings

Front Leg Raises

Hamstrings

Runner's Stretch

Hamstrings

Seated Floor Hamstring Stretch

Hamstrings