Are you tired of lower back pain holding you back from reaching your fitness goals? Look no further than the Quadratus Lumborum, or QL for short.
The QL is a muscle located in the lower back that runs from the top of the pelvis to the bottom of the rib cage. It is responsible for a variety of movements, including side bending and rotation of the spine. Weakness in the QL can lead to lower back pain, poor posture, and even herniated discs.
So, why should you train your QL? For starters, a strong QL can improve your posture and decrease your risk of injury. Additionally, a strong QL can enhance your performance in exercises such as deadlifts and squats. And let's be real, who doesn't want a strong, toned lower back?
Without further ado, here are the top ten exercises to strengthen your QL:
Deadlifts: This classic exercise targets the QL as well as the glutes and hamstrings. Start by standing with your feet hip-width apart, bend down to grab the barbell with an overhand grip, and lift the weight up towards your hips, keeping your back straight.
Side Planks: Lie on your side with your elbow directly under your shoulder and your feet stacked. Push up onto your elbow and hold the position for 30 seconds to a minute. Repeat on the other side.
Russian Twists: Sit on the ground with your knees bent and your feet flat on the floor. Hold a weight with both hands and lean back slightly. Twist your torso to the right, then to the left.
Superman: Lie face down on a mat with your arms and legs extended. Simultaneously raise your arms, legs, and chest off the mat and hold for a few seconds before lowering back down.
Dumbbell Side Bend: Stand with your feet hip-width apart and hold a dumbbell in one hand. Bend to the side, keeping your back straight and feeling the stretch on your QL.
Standing Cable Lift: Attach a rope handle to the low pulley of a cable machine and stand facing the machine. Bend your knees slightly, then lift your arm up towards the side of your body while keeping your elbow close to your side.
Reverse Hyperextensions: Lie face down on a hyperextension bench and hold on to the handles. Raise your legs up towards the ceiling, feeling the contraction in your QL.
Half-Kneeling Cable Lift: Kneel on one knee in front of a cable machine and attach a rope handle to the low pulley. Hold the rope with both hands and lift it towards your opposite hip.
Single Leg Deadlifts: Hold a weight in one hand and stand on one leg. Bend forward, keeping your back straight and feeling the stretch in your QL.
Plank with leg lift: Get into a plank position and lift one leg off the ground. Hold for a few seconds before switching legs.
Incorporating these exercises into your workout routine will help strengthen and tone your QL, leaving you with a strong, pain-free lower back. And remember, consistency is key – make sure to give your QL some love and attention on a regular basis. Happy lifting!