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Quadratus Lumborum Exercises: Strengthen and Release Your QL

Exercises to strengthen and stretch the quadratus lumborum muscle. Fix lower back pain, improve hip hiking, and address this commonly problematic muscle.

Quadratus Lumborum Exercises: Strengthen and Release Your QL

The quadratus lumborum—commonly called the QL—is one of the most frequent sources of lower back pain. This deep muscle connects your pelvis to your spine and ribs, and when it's unhappy, you know it. Learning to both release and strengthen the QL can finally address that nagging low back tightness.

Understanding the Quadratus Lumborum

The QL is a deep muscle located on each side of the lumbar spine. It connects the iliac crest (top of the pelvis), the lumbar vertebrae (L1-L4), and the 12th rib.

Primary functions:

  • Lateral flexion (side bending)
  • Hip hiking (lifting one side of pelvis)
  • Extension of the lumbar spine
  • Stabilization during breathing
  • Assists with forced exhalation

Why it becomes problematic:

  • Compensates for weak glutes and core
  • Overworks when hip muscles are weak
  • Gets tight from prolonged sitting
  • One side often overworks due to asymmetries
  • Develops painful trigger points
  • Gets strained from repetitive bending

Common QL complaints:

  • Deep, aching low back pain
  • Pain worse on one side
  • Difficulty standing from sitting
  • Pain with twisting or side bending
  • Stiffness in the morning
  • Pain that wraps around to the hip

The Tight-and-Weak Paradox

Like many postural muscles, the QL often becomes tight AND weak simultaneously:

How this happens:

  1. QL gets stuck in shortened position (from sitting, carrying on one side)
  2. Develops trigger points and adhesions
  3. Can't contract through full range
  4. Feels tight but can't produce force

The solution: Both release/stretch AND strengthen through full range.

Releasing the QL First

Before strengthening, address tightness:

Side-Lying QL Stretch

  1. Lie on side, bottom arm extended overhead
  2. Cross top leg over bottom, foot on floor
  3. Reach top arm overhead, lengthening that side
  4. Feel stretch in lower back/side
  5. Hold 30-60 seconds each side

Standing Side Bend Stretch

  1. Stand with feet hip-width apart
  2. Reach one arm overhead
  3. Bend toward opposite side
  4. Feel stretch in side of lower back
  5. Hold 30 seconds each side

Thread the Needle Variation

  1. Start on hands and knees
  2. Reach one arm under body
  3. Rotate torso, lowering shoulder to ground
  4. Feel stretch through side and lower back
  5. Hold 30 seconds each side

Child's Pose Side Reach

  1. Start in child's pose
  2. Walk hands to one side
  3. Feel stretch in opposite lower back/side
  4. Hold 30 seconds each side

Lacrosse Ball Release

  1. Lie on back
  2. Place ball beside spine, in soft tissue above pelvis
  3. Bend knees, feet flat
  4. Roll slowly, find tender spots
  5. Hold on trigger points 30-60 seconds
  6. 2-3 minutes each side

Beginner Strengthening Exercises

Side Plank Hip Lift (Modified)

  1. Side plank position on knees
  2. Lower hip toward floor
  3. Lift hip back to neutral
  4. Feel QL engage on bottom side
  5. 12-15 repetitions each side

Side-Lying Hip Hike

  1. Lie on side, body straight
  2. Without bending spine, hike top hip toward ribs
  3. Lower to neutral
  4. 15 repetitions each side

Standing Hip Hike

  1. Stand on step with one foot
  2. Let other hip drop below step level
  3. Use QL to hike the dropped hip up
  4. Control return
  5. 15 repetitions each side

Bird Dog (QL Focus)

  1. On hands and knees
  2. Extend opposite arm and leg
  3. Focus on keeping hips level (QL stabilizes)
  4. Hold 5 seconds
  5. 10 repetitions each side

Suitcase Carry

  1. Hold weight in one hand at side
  2. Walk while keeping torso vertical
  3. QL on weighted side works to prevent side bending
  4. 30-40 yards each side

Intermediate Exercises

Side Plank (Full)

  1. Full side plank position
  2. Body in straight line
  3. QL on bottom side works hard
  4. Hold 20-30 seconds each side

Side Plank Hip Dip

  1. Full side plank
  2. Lower hip toward floor
  3. Lift back to straight line
  4. 10-12 repetitions each side

Side Bend with Weight

  1. Stand holding dumbbell in one hand
  2. Side bend toward weighted side
  3. Return to upright using QL
  4. 12-15 repetitions each side

Pallof Press (QL Component)

  1. Cable or band at chest height
  2. Stand sideways to anchor
  3. Press hands forward, resist rotation
  4. QL helps stabilize spine
  5. 10-12 repetitions each side

Single-Leg Romanian Deadlift

  1. Stand on one leg
  2. Hinge forward, back leg extends
  3. QL stabilizes on both sides
  4. 10 repetitions each side

Side Plank with Leg Lift

  1. Side plank position
  2. Lift top leg toward ceiling
  3. Hold 2 seconds
  4. 10 repetitions each side

Advanced Exercises

Copenhagen Plank

  1. Side plank with top foot on bench
  2. Bottom leg hangs or supports
  3. Intense QL and adductor work
  4. Hold 15-20 seconds each side

Hanging Side Bend

  1. Hang from pull-up bar
  2. Lift hips to one side (lateral flexion)
  3. Control return
  4. 8-10 repetitions each side

Heavy Suitcase Carry

  1. Single heavy dumbbell or kettlebell
  2. Walk with strict vertical posture
  3. Challenge QL stability
  4. 30-40 yards each side

Side Plank with Rotation

  1. Side plank position
  2. Reach top arm under body (rotation)
  3. Return to open position
  4. 10 repetitions each side

Jefferson Curl (Advanced)

  1. Stand on elevated surface
  2. Round spine vertebra by vertebra
  3. Reach toward floor
  4. Reverse to stand
  5. Requires good spine health—advanced only

Addressing Asymmetry

Most people have one tight/weak QL:

Assessment

  1. Side plank: Can you hold equally long each side?
  2. Standing: Does one hip sit higher?
  3. Bending: Is one side more restricted?

Correction Strategy

  1. Stretch the tight side more
  2. Strengthen the weak side more
  3. Identify the cause (carrying bag, standing posture, sitting posture)
  4. Address root causes

Unilateral Focus

If right QL is tight/weak:

  • Extra stretching: Right side
  • Extra strengthening: Right side
  • Example: 3 sets each side normally, plus 1-2 extra sets on right

Sample Programs

QL Pain Relief (Weeks 1-4)

Daily:

  1. Side-lying QL stretch: 2 × 45 seconds each side
  2. Lacrosse ball release: 2 minutes each side
  3. Standing hip hike: 2 × 15 each side
  4. Modified side plank hip lift: 2 × 12 each side
  5. Child's pose side reach: 2 × 30 seconds each side

Building Strength (Weeks 5-8)

3-4x per week:

  1. Side plank (full): 3 × 20 seconds each side
  2. Side plank hip dip: 3 × 10 each side
  3. Suitcase carry: 3 × 30 yards each side
  4. Standing side bend with weight: 2 × 12 each side
  5. Stretching: 2 × 30 seconds each side

Advanced Stability (Weeks 9+)

3x per week:

  1. Copenhagen plank: 3 × 15 seconds each side
  2. Heavy suitcase carry: 3 × 40 yards each side
  3. Side plank with rotation: 3 × 10 each side
  4. Single-leg RDL: 3 × 10 each side
  5. Maintenance stretching: As needed

Daily Maintenance

For ongoing QL health:

  1. Morning: Side-lying stretch, 30 seconds each side
  2. Midday: Standing hip hikes, 10 each side
  3. Evening: Lacrosse ball release, 1 minute each side
  4. 2-3x/week: Strengthening session

Integration with Core Training

QL works with the core system:

Train together:

  • Obliques (lateral flexion partners)
  • Multifidus (spinal stability)
  • Transverse abdominis (core stabilization)
  • Glutes (hip stability)

Complete lateral core session:

  1. Side plank: 2 × 20 seconds each side
  2. Pallof press: 2 × 12 each side
  3. Suitcase carry: 2 × 30 yards each side
  4. Bird dog: 2 × 10 each side
  5. Oblique exercises: 2 × 12 each side

Common Mistakes

Only Stretching

Tight QL often needs strengthening too. Stretching alone won't fix weak muscles.

Ignoring Root Causes

If you always carry a bag on one side, QL will stay imbalanced. Address habits.

Going Too Hard Too Soon

QL pain responds to gradual progression. Don't jump to advanced exercises with an angry QL.

Forgetting Both Sides

Even if one side hurts, train both. Asymmetry is often the problem.

Substituting with Hip Flexors

During hip hikes, the QL should do the work—not the hip flexors. Keep the movement pure.

When to Seek Help

See a professional if:

  • Pain radiates down leg
  • Numbness or tingling
  • Pain at rest or at night
  • Significant muscle spasms
  • No improvement after 4-6 weeks
  • Pain worsens with exercise
  • History of disc problems

The Bottom Line

Your quadratus lumborum is a common troublemaker—but it doesn't have to be. The keys to a happy QL:

  1. Release first - Address trigger points and tightness
  2. Strengthen through full range - Not just stretching
  3. Fix asymmetries - One side usually needs more attention
  4. Address root causes - Posture, carrying habits, sitting
  5. Train lateral stability - Side planks, carries, hip hikes
  6. Be consistent - Daily maintenance prevents problems
  7. Progress gradually - Angry QL needs patient rehabilitation

That nagging lower back pain might be your QL asking for attention. Give it what it needs: release, strengthen, and maintain.

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