Upper Back-Leg Grab
How to do the Upper Back-Leg Grab with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Lower Back, Mid Back
Bodyweight
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.
Log it, see it on your body.
Every Upper Back-Leg Grab set you log feeds Ascend's anatomy heatmap — so your hamstrings volume is visible at a glance — and counts toward your bodyweight-strength tier.
More hamstrings exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |