Looking At Ceiling

A beginner stretch for the quads.

Movement guide

Looking At Ceiling

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Looking At Ceiling demonstrated on the 3D figure

3D demoLooking At CeilingBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Sit squat (partial squat) demonstrated on the 3D figure

3D demoSit squat (partial squat)Beginner · No equipment

Kneeling Hip Flexor demonstrated on the 3D figure

3D demoKneeling Hip FlexorBeginner · Other / check instructions

On Your Side Quad Stretch demonstrated on the 3D figure

3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Quad Stretch demonstrated on the 3D figure

3D demoQuad StretchIntermediate · Other / check instructions

Quadriceps-SMR demonstrated on the 3D figure

3D demoQuadriceps-SMRIntermediate · A foam roller

Rear Leg Raises demonstrated on the 3D figure

3D demoRear Leg RaisesBeginner · No equipment

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Questions people ask

What muscles does the Looking At Ceiling work?

Mainly the quads.

What equipment do I need for the Looking At Ceiling?

Other / check instructions.

Is the Looking At Ceiling good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Intermediate Hip Flexor and Quad Stretch.

How do I make the Looking At Ceiling harder?

Progress to the Intermediate Hip Flexor and Quad Stretch, or add load, range or slower lowering once your form is solid.