Upper Back-Leg Grab

Upper Back-Leg Grab is a beginner-level exercise in the stretching category that primarily works the hamstrings. It also recruits the lower back and mid back.

How to do it

1. 1While seated, bend forward to hug your thighs from underneath with both arms.
2. 2Keep 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 muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.