Looking At Ceiling
How to do the Looking At Ceiling
- 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.
How to program the Looking At Ceiling
Sets and reps
As an isolation movement, the Looking At Ceiling is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Looking At Ceiling is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Looking At Ceiling work?
The Looking At Ceiling primarily targets the Quadriceps.
What equipment do I need for the Looking At Ceiling?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Looking At Ceiling should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
