Upper Back-Leg Grab
A beginner mobility exercise that works the hamstrings.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Upper Back-Leg Grab
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Front Leg Raises
A beginner mobility exercise that works the hamstrings, needing no equipment.
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2
Chair Leg Extended Stretch
A beginner isolation mobility exercise that works the hamstrings.
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3
Leg-Up Hamstring Stretch
A beginner isolation mobility exercise that works the hamstrings.
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4
Hamstring-SMR
A beginner isolation mobility exercise that works the hamstrings, using a foam roller.
-
5
Inchworm
A beginner compound mobility exercise that works the hamstrings, needing no equipment.
-
6
Hamstring Stretch
A beginner isolation mobility exercise that works the hamstrings.
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7
Runner's Stretch
A beginner mobility exercise that works the hamstrings.
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8
Seated Floor Hamstring Stretch
A beginner mobility exercise that works the hamstrings.
-
9
Standing Hamstring and Calf Stretch
A beginner mobility exercise that works the hamstrings.
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10
Standing Toe Touches
A beginner mobility exercise that works the hamstrings.
Frequently Asked Questions
What muscles do upper back-leg grab work?
Upper Back-Leg Grab primarily works the hamstrings. The lower back and upper back assist as secondary muscles.
What equipment do I need for upper back-leg grab?
The source dataset does not record equipment for upper back-leg grab. Check the instructions above before you set up.
Upper Back-Leg Grab: is it suitable for beginners?
Yes. Upper Back-Leg Grab is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of upper back-leg grab?
Front Leg Raises, Chair Leg Extended Stretch, Leg-Up Hamstring Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log upper back-leg grab in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the hamstrings on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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