Upper Back-Leg Grab

Technique

How to perform Upper Back-Leg Grab

1. Sit on the floor with your legs together and extended in front of you.
2. Fold forward and wrap your arms underneath your thighs, close to your knees.
3. Let your upper back round as you bring your chest toward your legs without forcing contact.
4. For the upper-back variation, keep your arms around your thighs and gently draw your upper back away from your knees so your shoulder blades spread.
5. Hold the chosen position with steady breathing, then release your arms and return upright.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.