Upper Back-Leg Grab
How to do the Upper Back-Leg Grab with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Lower Back, Mid Back
Bodyweight
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.
Log it, see it on your body.
Every Upper Back-Leg Grab set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Upper Back-Leg Grab fits
The Upper Back-Leg Grab shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Upper Back-Leg Grab: common questions
What muscles does the Upper Back-Leg Grab work?
The Upper Back-Leg Grab primarily works the Hamstrings. It also recruits the Lower Back and Mid Back as supporting muscles.
Is the Upper Back-Leg Grab suitable for beginners?
Yes. The Upper Back-Leg Grab is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Upper Back-Leg Grab?
None. The Upper Back-Leg Grab is a bodyweight exercise, so you can do it without any equipment.
How do I do the Upper Back-Leg Grab with correct form?
While seated, bend forward to hug your thighs from underneath with both arms. Follow the full step-by-step above for the complete movement.
Log your Upper Back-Leg Grab sets, free.
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