Upper Back-Leg Grab

Upper Back-Leg Grab is a flexibility - hamstrings and upper back exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Erector spinae, Rhomboids, Middle trapezius
Exercise type: Flexibility - hamstrings and upper back

Exercise technique

Sit
Sit with comfortably bent knees and bring your torso forward.
Hold
Wrap both arms beneath your thighs around your legs.
Legs
Keep knees close and slowly extend feet forward.
Torso
Bring your chest toward the knees, stopping within comfortable hip range.
Back emphasis
While holding the legs, gently broaden the upper back backward.
Hold
Breathe into the back and hamstring stretch without pulling hard with the arms.
Exit
Bend knees first, release the arm hold and sit upright.

Key technique points

Extend knees gradually.
Relax the neck.
Wrap beneath the thighs.
Do not force straight legs.
Keep back broadening gentle.
Loosen the hold before exiting.

Common mistakes

Locking the knees

Do not force the legs backward to maintain the hold.

Hanging with the arms

Do not increase the forward pull through strong arm force.

Bending the neck

Do not force your chin onto your knees.

Forceful lumbar rounding

Do not pull on the lower back beyond hamstring range.

Restricting breathing

Do not press the chest into the legs enough to impair breathing.

Rising while holding

Do not straighten suddenly while arms remain trapped beneath the legs.

Frequently asked questions