Looking At Ceiling

Looking At Ceiling is a flexibility - front hips and torso opening exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Iliopsoas, Rectus abdominis, Pectoralis major
Exercise type: Flexibility - front hips and torso opening

Exercise technique

Knee support
Kneel hip-width apart on a mat.
Pelvis
Keep hips over knees and lightly brace the lower abdomen.
Hands
Reach your heels only if comfortable; otherwise use raised supports.
Open
Lift your breastbone and move your hips slightly forward.
Neck
Look upward only within neck comfort.
Stretch
Maintain front-thigh and torso opening without compressing one point of the lower back.
Exit
Bring the torso upright before removing your hands from the heels.

Key technique points

Cushion your knees.
Keep hips over knees.
Reach upward through the chest.
Do not drop the neck backward.
Do not force the lower back to reach the heels.
Use raised hand supports if needed.

Common mistakes

Hinging through the lower back

Do not create chest opening through excessive lumbar curvature.

Dropping the head

Do not let the neck fall backward without control.

Hips moving backward

Do not sit hips toward the feet to reach the heels.

Forcing heel support

Do not force a reach beyond your available arm range.

Spreading the knees

Do not let both knees slide sideways during the stretch.

Releasing hands early

Do not remove support while your torso is still behind you.

Frequently asked questions