The quadratus lumborum is a muscle on either side of your lower torso and upper hip that attaches from the tendons in the crest of your pelvis to the tendons by your lumber spine. It works with your abdominal, back and hip muscles to flex your trunk side to side, stabilize your spine and assist in hip flexion and lumbar extension, according to Michael Clark, CEO of the National Academy of Sports Medicine. Perform full-body exercises to strengthen your quadratus lumborum rather than isolating it, because this muscle group functions with other muscles so you can make movements needed for everyday tasks.
Body Squats with Twist
Step 1
Stand with your legs shoulder-width apart and your feet pointing forward. Fold your arms across your chest.
Step 2
Squat as low as you can without rounding your spine. Keep your knees and feet pointing forward.
Step 3
Tighten your abdominals, and stand back up. Turn to your right as you stand up without moving your pelvis or legs. Squat again, and turn to your left when you stand up.
Step 4
Perform 10 to 16 squats for three sets, alternating left and right turns.
Medicine Ball Twist
Step 1
Stand in the same position as the previous exercise, and hold a 6-lb. medicine ball in front of your chest.
Step 2
Turn your body to your left, pivoting your right hip and foot at the same time. Turn your body to your right as far as you can, pivoting your left hip and foot.
Step 3
Keep your posture upright throughout the exercise. Perform 20 turns for three sets.
Diagonal Swing
Step 1
Hold a 10-lb. weighted bar with both hands in an overhand grip so the bar is balanced in your hands. Stand with your right leg in front, and hold the bar to your left side by your left hip.
Step 2
Swing the bar up and across your body with your arms slightly bent until the bar parallel to the floor near the top of your head. Do not move your body, but you may turn your torso slightly.
Step 3
Reverse the movement, and perform 10 reps per side for three sets.
Tips and Warnings
- Perform each exercise without rest between sets to develop muscular endurance and save your workout time, suggests Juan Carlos Santana, director of the Institute of Human Performance. This also makes your workout more fun rather than just doing one set and rest.
Things You'll Need
- 10-lb. weighted bar
- 6-lb. medicine ball
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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