Quadratus Lumborum
Musculus quadratus lumborum · Lower Back
Laterally flexes the lumbar spine; hikes the hip; stabilizes the pelvis.
Main
- Suitcase Carry
- Barbell Suitcase Deadlift
- Cable Side Bend
- Dumbbell Side Bend
- Dumbbell Windmill
- Incline Side Plank
- Kettlebell Rack Carry
- Kettlebell Side Bend
- Kettlebell Windmill
- Machine Side Bend
- Roman Chair Side Bend
- Side Plank
- Side Plank Hip Dip
- Stability Ball Side Crunch
- Side Plank Leg Lift
Helps
- Side-Lying Crunch
- Cable Oblique Crunch
- Cable Pallof Press
- Machine Back Extension
- Half-Kneeling Pallof Press
- Pallof Press Isometric Hold
- Farmer's Walk
- Copenhagen Plank
- Side Plank Reach Through
- Side Plank Rear Delt Fly
Holds
- Back Extension
- Stability Ball Back Extension
- Superman
- Banded Clamshell
- Banded Lateral Walk
- Clamshell
- Double Kettlebell Rack Carry
- Monster Walk
- Oblique Crunch
- Push-Up to Side Plank
- Reverse Clamshell
- Stability Ball Back Extension With Rotation
- Band Hip Abduction
- Contralateral Dumbbell Forward Lunge
- Dumbbell Side Press
- Kettlebell Overhead Press
- Kettlebell Push Press
- Plank to Push-Up
- Side-Lying Hip Abduction
- Side-Lying Hip Abduction with Band
- Single-Arm Dumbbell Clean and Press
- Single-Arm Dumbbell Push Press
- Single-Arm Overhead Dumbbell Carry
- Standing Cable Hip Abduction
- Alternating Incline Dumbbell Press
- Standing Barbell Twist
- Half-Kneeling Kettlebell Overhead Press
- Jefferson Squat
- L-Sit
- Landmine Anti-Rotation Press
- One-Arm Dumbbell Bench Press
- Plank Shoulder Tap
- One-Arm Standing Dumbbell Palm Press