GymPlan AI
Exercises › Hamstrings › Upper Back-Leg Grab

Upper Back-Leg Grab

Upper Back-Leg Grab is a beginner bodyweight stretching that mainly works your hamstrings, with help from your lower back and upper back.

💪 Hamstrings🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Upper Back-Leg Grab: starting position
Starting position
Upper Back-Leg Grab: end position
End position

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

Primary: HamstringsSecondary: Lower backSecondary: Upper back

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Track your upper back-leg grab with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Upper Back-Leg Grab alternatives

Exercises that train the same main muscle, including options with other equipment.

90/90 HamstringBodyweight · BeginnerLying HamstringOther · ExpertRunner's StretchBodyweight · BeginnerSplit SquatsBodyweight · IntermediateThe StraddleBodyweight · BeginnerFront Leg RaisesBodyweight · Beginner

FAQ

What muscles does the upper back-leg grab work?

It mainly works your hamstrings; your lower back and upper back assist.

How many sets and reps of upper back-leg grab should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the upper back-leg grab good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More hamstrings exercises →