Upper Back-Leg Grab
How to do the 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.
How to program the Upper Back-Leg Grab
Sets and reps
As an isolation movement, the Upper Back-Leg Grab is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Upper Back-Leg Grab is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Upper Back-Leg Grab work?
The Upper Back-Leg Grab primarily targets the Hamstrings. It also recruits the Lower Back, Middle Back as supporting muscles.
What equipment do I need for the Upper Back-Leg Grab?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Upper Back-Leg Grab should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
