A beginner stretching exercise done using just your bodyweight that mainly works the hamstrings, with help from the lower back and middle back. 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.
Updated
Primary
Hamstrings
Secondary
Lower Back, Middle Back
Equipment
None
Level
beginner
Upper Back-Leg Grab demonstration
Upper Back-Leg Grab, starting positionUpper Back-Leg Grab, finishing position
How to Perform
1While seated, bend forward to hug your thighs from underneath with both arms.
2Keep 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
