Upper Back-Leg Grab

A beginner stretching exercise for the hamstrings, done with just your bodyweight.

Main muscles: Hamstrings
Also works: Lower back and Upper back
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Upper Back-Leg Grab

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Upper Back-Leg Grab

Questions

What muscles does the Upper Back-Leg Grab work?

Mainly the hamstrings, with the lower back and upper back helping.

Is the Upper Back-Leg Grab good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Upper Back-Leg Grab?

Good alternatives that train the hamstrings: 90/90 Hamstring, Front Leg Raises, Runner's Stretch or Seated Floor Hamstring Stretch.

How many sets and reps of the Upper Back-Leg Grab should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).