Movement guide
Quadratus lumborum
Connects the pelvis, lumbar spine, and lowest rib; resists side bending.
01
Suitcase carry
Lateral trunk stability · Dumbbell
Also works
Obliques, spinal extensors; forearm and shoulder muscles carry the load
How to perform +
Carry one moderate dumbbell at your side and walk steadily without leaning. Switch hands.
Keep the pelvis level and breathe throughout.
Example volume · 2–3 carries × 15–30 metres / side
02
Side plank
Isometric · Bodyweight
Also works
Obliques, gluteus medius; shoulder stabilizers
How to perform +
Support yourself on one forearm and the side of your foot. Lift your hips to form a straight line. Use bent knees to reduce difficulty.
Stack the shoulder above the elbow and breathe steadily.
Example volume · 3 sets × 20–40 sec / side