Looking At Ceiling
A quad stretch performed while kneeling that opens up the front of the thighs and hip flexors.
Instructions
- 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.
Tips
- Hold the stretch for 20-30 seconds for optimal results.
- Keep your core engaged to protect your lower back.
- Only arch back as far as is comfortable for your neck and spine.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
intermediate stretching
beginner stretching
beginner stretching
beginner stretching
intermediate stretching
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