Upper Back-Leg Grab

Also called seated leg hug stretch and hug your thighs stretch.

Works

Hamstrings, plus lower back and upper back

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. While seated, bend forward to hug your thighs from underneath with both arms.

1. 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.

Cues

• Sit, legs straight, knees together.
• Hug the thighs from underneath.
• Chest toward the knees.
• Pull the back away to round.

Common mistakes

• Forcing the stretch.
• Bending the knees.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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