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Exercise

Looking At Ceiling

Also known as: kneeling back bend, look at ceiling stretch, anterior chain stretch, kneeling extension

Looking At Ceiling — position 1Looking At Ceiling — position 2

Looking At Ceiling is a isolation exercise for the quadriceps. Main target: rectus femoris. Also works: upper abs and lower back. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeIsolation
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Looking At Ceiling: primary in bright, secondary in light
Primary
Rectus femoris
Secondary
Upper absLower back

How to do it

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

Similar exercises

Kneeling Hip Flexor
Bodyweight
Rectus femoris
On Your Side Quad Stretch
Bodyweight
Rectus femoris
Standing Hip Flexors
Bodyweight
Rectus femoris
All Fours Quad Stretch
Bodyweight
Rectus femoris
Iron Crosses (stretch)
Bodyweight
Rectus femoris
Lying Prone Quadriceps
Bodyweight
Rectus femoris

Alternatives with other equipment

On-Your-Back Quad Stretch
Other
Rectus femoris
Quadriceps-SMR
Foam roll
Rectus femoris
Hip Flexion with Band
Bands
Rectus femoris
Leg Press
Machine
Vastus lateralisRectus femoris
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
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