Looking At Ceiling

Also called camel pose, kneeling back bend and kneeling quad stretch.

Works

Quads

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Kneel on the floor, holding your heels with both hands.

1. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

Cues

• Kneel, hands on the heels.
• Push the hips forward.
• Look up at the ceiling.
• Breathe and ease back out.

Common mistakes

• Crunching the low back.
• Dropping the hips back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back and sore knees. Pain that's sharp or gets worse set to set means stop.

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