Anaerobic Exercises For The Quadratus Lumborum

The American Sports Medicine Institute states that anaerobic exercises are short in duration and use energy systems that do not rely on oxygen. Examples of anaerobic exercises include high resistance exercises, sprints, plyometrics and intervals. Anaerobic exercises for the quadratus lumborum, a low-back muscle, are back extensions, side bends and dead lifts, according to Frederic Delavier in the book "Strength Training Anatomy."

Anatomy and Function

The quadratus lumborum is located in the lower back on either side of the spine or vertebrae. It attaches from the iliac crest to the lumbar vertebrae and last rib.The quadratus lumborum assists with movements of the torso as well as stabilizes the low back. Unilaterally, the quadratus lumborum contracts to laterally flex or bend the torso or to lift the hip. Bilaterally, the quadratus lumborum assists with torso extension.

Back Extensions

Perform back extensions face down on a Roman chair or seated on a resistance machine. For resistance in the Roman chair hold a dumbbell or weighted plate against your chest. The resistance machine provides resistance using a weight stack and pulleys. Your start position is with the torso in flexion. Then move your torso into hyperextension -- as far as you can comfortably go. You may perform two to three sets of six to 15 repetitions, two to three times a week.

Side Bends

Standing side bends may be resisted using either a dumbbell or pulley machine. While holding the handle of the pulley or dumbbell in one hand, slowly bend your torso to the opposite side. Then return to an upright position and repeat until the set is complete. Alternate sides after each set. You may perform two to three sets of six to 15 repetitions, two to three times a week.

Deadlifts

Deadlifts are performed with a barbell and weighted plates for resistance. In a standing position with feet hip-width apart, face the barbell. Bend your knees, hips and torso to grasp the barbell with both hands. Slowly extend or straighten your knees, hips and back to pull the barbell to knee level and return to an upright position. The quadratus lumborum assists with back extension during the deadlift. You may perform two to three sets of six to 15 repetitions, two to three times a week.

Step-ups

Step-ups are another way to exercise the quadratus lumborum anaerobically. The quadratus lumborum stabilizes and lifts the hip of the leg and foot not in contact with the step or floor. When performing step-ups alternate the foot that steps up on the step. You may perform two to three sets with each set lasting between 30 seconds and two minutes. Perform step-ups three to five times a week.

Additional Consideration

There is not a clear-cut line between anaerobic and aerobic energy systems being used during exercise. Although exercises less than two minutes in duration are usually called anaerobic, they may be both anaerobic and aerobic in nature with one dominating the other. Furthermore, the intensity of the exercise and your physiological make-up also play a significant role in determining your anaerobic response to exercises.