Looking At Ceiling

Looking At Ceiling is a beginner-level isolation in the stretching category that primarily works the quads.

How to do it

1. 1Kneel on the floor, holding your heels with both hands.
2. 2Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.