Quadratus lumborum

Movement guide

Connects the pelvis, lumbar spine, and lowest rib; resists side bending.

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

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

References

Community draft · awaiting expert review

Core