Upper Back-Leg Grab

A upper legs exercise targeting the hamstrings.

Upper Back-Leg Grab demonstration
Upper Back-Leg Grab — demonstration

Body part

Upper Legs

Equipment

Other

Target muscles

Hamstrings

Secondary muscles

Lower Back, Middle Back

How to do 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.

Muscles worked

Primary (target)

Hamstrings

Secondary

Lower BackMiddle Back

Related exercises

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Body WeightHamstrings

Alternating Hang Clean

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Ball Leg Curl

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Band Good Morning

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Band Good Morning (Pull Through)

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All upper legs exercises →

Track Upper Back-Leg Grab in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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