Strengthening Exercises for the Quadratus Lumborum

Weakened quadratus lumborum muscles, also known as the QL muscles, can lead to recurring lower back, buttock and hip pain. To prevent or ease this pain, it's important to strengthen these lower back muscles regularly. Keeping your QL muscles strong will also help you better perform everyday actions such as bending your waist and possibly prevent future low back injuries.

The quadratus lumborum muscles are located in your lower back on either side of your spine. The muscles run from the iliac crest in your pelvis to your 12th rib and fourth lumbar vertebrae. The QL are involved in lateral spine flexion -- when you bend at your waist to either the left or right side -- and in waist rotation, when you're twisting your waist from side to side. They also stabilize your pelvis and lumbar spine.

The side plank is an isometric exercise that targets your quadratus lumborum as well as your internal and external oblique muscles. Lie on your side on the floor or a mat with one leg directly above the other. Place your lower forearm on the floor, extended in front of you, making sure to keep your arm in line with your shoulder. Tighten your ab muscles and raise your hip off the floor. Make sure your body is straight, with your hips neither sagging below nor raised above your waist. Hold this position for at least 15 seconds and perform the move five times per day. To make this exercise easier, keep your knees bent and your lower legs on the ground throughout the activity.

The side bridge is a more dynamic version of the side plank. Begin in the same starting position as the side plank. This time, however, slowly raise and lower your hips eight to 12 times per set, performing five sets of the exercise per day. The side bridge can also be adapted for beginners by bending your knees and rising up from the knee rather than the foot. To make this exercise more challenging, hold a small weight such as a dumbbell or a weight plate on your top hip as you perform the raises.

Carrying a heavy weight on one side of your body will also challenge and strengthen the quadratus lumborum muscles on opposite side because they must work to keep your spine straight. For the asymmetric kettlebell carry, hold a kettlebell in one arm, bend your elbow and bring the kettlebell to shoulder level, resting it on your upper arm. Walk eight to 12 steps forward, making sure to keep your spine straight as you move. Perform the exercise three to five times per day. You can also do the kettlebell carry while you're holding a dumbbell or a weight plate instead of a kettlebell.