9 Best Targeted Quadratus Lumborum Exercises For Lower Back (2024)

Thequadratus lumborum muscle, often abbreviated to the QL, is adeep lower back musclethat runs down eitherside of the body.

It can often be a source oflower back painespecially when it’s overworked causing it to become tight.

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In this article, we’ll be recommending somequadratus lumborum exercisesand stretches to release and strengthen this muscle helping to relievelow back pain.

Why Is The Quadratus Lumborum Important

The quadratus lumborum is a fundamental component of thecore muscles, spanning from thetop of your pelvisto thelumbar vertebrae, and extending to thebottom of the rib cageat thelowest rib.

Positioned on bothsides of your spinein the lower back region, the QL muscle plays an important role.

It’s primarily engaged inside bendingmovements and assists in the extension of the lumbar region, facilitating the motion required to lean backward.

Its strategic location and function mean that it’s a significant muscle in maintaininggood postureand facilitating a range of movements encountered during manydaily activities.

It also plays avital rolein breathing by stabilizing the bottom rib (your12th rib) during inhalation and exhalation.

As your diaphragm contracts and flattens during inhalation, your bottom rib expands outward.

The quadratus lumborum helps to maintain the position of the bottom rib, ensuring efficient expansion of the rib cage and helping you to take deeper breathes.

This coordinated action allows for optimal lung capacity and respiratory function.

What Are Common Signs Of A Tight Or Weak Quadratus Lumborum

Identifying whether you have tight or weak quadratus lumborum (QL) muscles can be challenging, given their deep-set position within the lower back.

When attempting to assesstight QL muscles, pressing directly may inadvertently target superficialback musclesinstead, complicating the evaluation process.

However, common signs of a tight or weak quadratus lumborum tend to include discomfort orsharp painin the lower back, especially when standing forlong periodsor engaging inphysical activity.

QL tightnesscan sometimes result in stiffness when bending sideways or difficulty in maintaining a straight posture.

On one side of your body, there could be a noticeable imbalance or pulling sensation, which often indicates a tight orweak QL muscle.

Weakness to the quadratus lumborum could make stabilizing your core more difficult, leading to a higher risk of back injuries or strains during everyday movements.

If one side feels tighter or more painful than the other, it could be a sign that your QL is out of balance, affecting your overall comfort and mobility.

What Are The Best Quadratus Lumborum Exercises For Strength

It’s important to note that the ql muscle cannot be stretched or contracted in isolation because other muscles and ligaments share itsmain functions.

However, thegood newsis that there are somespecific exercisesand stretches that can help to reducequadratus lumborum painand lower therisk of injuryto your lower back.

Side Plankwith Hip Drop

TheSide Plankwith Hip Drop is an advanced variation of the traditionalside plankthat specifically targets the stability and strength of the quadratus lumborum, obliques, and othercore muscles.

By adding the dynamic movement of dropping the hip towards the floor and lifting it, this exercise not only challenges the QL but also engages the glutes and hip abductors, enhancing lateral stability and core endurance.

How To Do It:

1. Lie on your side with your legs extended and stack your feet one on top of the other.
2. Prop yourself up onto your forearm, keeping your elbow aligned under your shoulder.
3. Lift your hips off the ground, forming astraight linefrom your head to your feet.
4. Slowly lower your hips just above the floor, then raise them back to the initial plank position.
5. Perform this movement smoothly for 8-12 repetitions, then switch to work theopposite side.

Standing Side Stretch

The Standing Side Stretch is a simple yet effective way to elongate and release tension from your quadratus lumborum, latissimus dorsi, and intercostal muscles.

By extending the arm overhead and gently leaning to theopposite side, thisquadratus lumborum stretchis aneasy wayto encourage flexibility and provide relief in theside of the trunk.

Over time, it can help to improve your posture and reduce the risk of lower back discomfort.

How To Do It:

1. Stand up straight with your feet hip-width apart and your core engaged.
2. Reach your right arm straight up above your head, and then gently lean to the left side.
3. Push your right hip outwards to enhance the stretch along theright sideof your body.
4. Hold this position for 20-30 seconds, feeling a continuous stretch from your fingertips down to your hip.
5. Return to the starting position and repeat on theopposite side.

Seated Spinal Twist

This is one of our favoriteql stretcheshelping to promote spinal mobility and flexibility in the thoracic and lumbar regions.

By twisting your torso, this movement not only stretches theback musclesbut also stimulates the abdominal organs, helping to improve digestion and circulation.

The Seated Spinal Twist is ideal for releasing tightness in the lower back and enhancing overall spinal health.

How To Do It:

1. Start by sitting on the floor with your legs extended straight outin front of you.
2. Bend your right knee and place your right foot on the outside of your left knee.
3. Place your right hand behind you for support and place your left elbow on the outside of your right knee.
4. Carefully and slowlytwist your torso to the right, looking over your right shoulder to deepen the twist.
5. Maintain this position for 20-30 seconds, focusing on elongating your spine with each breath.
6. Slowly return to the center before switching sides.

Bird Dog

TheBird Dogexercise is a classic core stabilizer that targets multiple muscle groups, including the quadratus lumborum, erector spinae, and glutes.

This exercise helps improve balance, coordination, and spinal stability, making it an excellent choice for strengthening your entire posterior chain.

How To Do It:

1. Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
2. Engage your core and extend your right arm forward while simultaneously lifting your left leg straight back behind you.
3. Keep your hips and shoulders square to the ground, avoiding any rotation or tilting.
4. Hold this position briefly, then return to the starting position and switch sides.
5. Perform 8-12 repetitions on each side, focusing on maintaining proper form throughout.

Dumbbell Side Bends

Dumbbell Side Bends specifically target the quadratus lumborum and oblique muscles, helping to strengthen the lateral core and improve your trunk stability.

By using dumbbells for resistance, this exercise effectively challenges the QL muscles while promoting better posture and alignment of your spine.

How To Do It:

1. From astanding positionplace your feet shoulder-width apart, holding a dumbbell in one hand.
2. Keep your core engaged and slowly bend sideways towards theopposite side, lowering the weight as far as comfortably possible.
3. Focus on keeping your spine straight and avoiding any twisting or bending forward.
4. Use your oblique muscles to lift your torso back to the starting position.
5. Perform 8-12 repetitions on each side, ensuring equal work for both quadratus lumborum muscles.

Roman Chair Side Bends

The Roman Chair Side Bend is an isolation exercise that targets the quadratus lumborum and oblique muscles while also engaging the lower back and hip stabilizers.

This exercise is performed using a Roman chair or hyperextension bench, providing support for your lower back and allowing for a greater range of motion.

How To Do It:

1. Position yourself sideways on the Roman chair with your hips and waist supported by the pads and your feet secured.
2. Hold a weight plate or dumbbell in one hand, allowing it to hang towards the floor.
3. Slowly lower your torso sideways towards the ground, maintaining control and feeling a stretch along the side of your body.
4. Use your oblique muscles to lift your torso back to the starting position.
5. Perform 8-12 repetitions on each side, focusing on smooth and controlled movements.

Prone Superman

The Prone Superman exercise is a greatlow back movementthat targets your erector spinae, glutes, and quadratus lumborum muscles to improve lower back strength and overallcore stability.

By lifting both the upper andlower bodyoff the ground at the same time, it helps counteract the effects of prolonged sitting and strengthens the muscles responsible for maintaininggood posture.

How To Do It:

1. Lie face down on a mat with your arms extended overhead and your legs straight.
2. Brace yourabdominal musclesand lift both your arms and legs off the ground simultaneously, aiming to create astraight linefrom your fingertips to your toes.
3. Hold this position for a few seconds, focusing on squeezing your glutes and engaging your lowerback muscles.
4. Slowly lower back down to the starting position and repeat for 8-12 repetitions, maintaining proper form throughout.

Glute Bridge

The Glute Bridge exercise primarily targets the glutes but also engages the quadratus lumborum and lowerback musclesas they work hard to stabilize your pelvis and spine.

By lifting the hips off the ground, this exercise strengthens the posterior chain and improves hip extension, helping to alleviatelower back painand improve overallathletic performance.

How To Do It:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Brace your core and squeeze your glutes as you raise your hips towards the ceiling, so that yourbody formsastraight linefrom your shoulders to your knees.
3. Hold the bridge position for a few seconds, focusing on maintaining tension in your glutes and avoiding overarching your lower back.
4. Slowly lower your hips back down to the ground and repeat for 12-15 repetitions, keeping your movements controlled and deliberate.

Jefferson Curls

Jefferson Curls are a dynamic flexibility exercise that targets the entire posterior chain, including the quadratus lumborum, hamstrings, and spinal erectors.

By performing a controlled forward bend with a weighted barbell or dumbbell, this exercise helps improve spinal mobility, flexibility, and strength, making it an effective rehabilitation and injury prevention exercise for the lower back.

How To Do It:

1. Stand with your feet hip-width apart and hold a light barbell or dumbbell in front of your thighs.
2. Slowly round your spine and roll down towards the ground, allowing the weight to guide your movement.
3. Focus on articulating each vertebra as you descend, aiming to stretch the back of your legs and lower back.
4. Once you reach the bottom of the movement, slowly reverse the motion and return to the starting position.
5. Perform 8-10 repetitions, gradually increasing the weight and range of motion as your flexibility improves.

There are avariety of waysof releasing and strengthening your QL muscle, and by incorporating some of our recommendedql exercisesand stretches into yourworkout routine, you can significantly improve the strength, flexibility, and health of your quadratus lumborum muscles, contributing to overall back health and posture.

Wrapping Up

It’s clear that astrong qlmuscle plays a pivotal role in our core strength, posture, and the overall health of our backs.

There are avariety of waysof releasing and strengthening your QL muscle, and by incorporating some of our recommendedql exercisesand stretches into yourworkout routine, you can significantly improve the strength, flexibility, and health of your quadratus lumborum muscles.

In time, they can also contribute to overall back health and posture while making you less prone to injury.

Whether you’re an athlete looking to enhance your performance, someone aiming to improve posture and alleviate associated back pain, or you’re just interested in maintaining a healthy and balanced body, focusing on the quadratus lumborum is a step in the right direction.