Upper Back-Leg Grab

A beginner stretch for the hamstrings and back.

Movement guide

Upper Back-Leg Grab

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Upper Back-Leg Grab demonstrated on the 3D figure

3D demoUpper Back-Leg GrabBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Pyramid pose (Parsvottanasana) demonstrated on the 3D figure

3D demoPyramid pose (Parsvottanasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Plow pose (Halasana) demonstrated on the 3D figure

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Seated forward fold (Paschimottanasana) demonstrated on the 3D figure

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Warrior III (Virabhadrasana III) demonstrated on the 3D figure

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Questions people ask

What muscles does the Upper Back-Leg Grab work?

Mainly the hamstrings, with help from the back.

What equipment do I need for the Upper Back-Leg Grab?

Other / check instructions.

Is the Upper Back-Leg Grab good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Pyramid pose (Parsvottanasana).

How do I make the Upper Back-Leg Grab harder?

Progress to the Pyramid pose (Parsvottanasana), or add load, range or slower lowering once your form is solid.