How to Do Upper Back-Leg Grab
Start and end of one clean rep of Upper Back-Leg Grab.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Core, Back |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform 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
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Upper Back-Leg Grab work?
Upper Back-Leg Grab mainly works the hamstrings, with the core, back helping as secondary movers.
What equipment do I need for Upper Back-Leg Grab?
None — Upper Back-Leg Grab is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Upper Back-Leg Grab?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Train Upper Back-Leg Grab with a coach in your pocket
Gimmy is your AI gym buddy — it programs Upper Back-Leg Grab into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access