Upper Back-Leg Grab
The Upper Back-Leg Grab targets the Hamstrings and suits beginner-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The lower back and middle back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Upper Back-Leg Grab work?
The Upper Back-Leg Grab primarily works the Hamstrings. Secondary muscles include the Lower Back, Middle Back, which assist during the movement.
Is the Upper Back-Leg Grab good for beginners?
Yes, the Upper Back-Leg Grab is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Upper Back-Leg Grab?
The Upper Back-Leg Grab requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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