What exercises target the Quadratus Lumborum?

The best exercises that primarily target the Quadratus Lumborum include Suitcase Carry. In total, 71 exercises involve the Quadratus Lumborum.

What muscle group does the Quadratus Lumborum belong to?

The Quadratus Lumborum is part of the Core muscle group, which is involved in spinal stability, anti-rotation, flexion, and bracing.

How do I target my Quadratus Lumborum?

To target the Quadratus Lumborum, focus on spinal stability, anti-rotation, flexion, and bracing. Top exercises include Suitcase Carry.

Quadratus Lumborum

Muscle group: Core

Deep core muscle that stabilizes the spine and assists in lateral flexion and spinal stability.

Exercises Targeting Quadratus Lumborum

Other Muscles in Core

Quadratus Lumborum

Exercises Targeting Quadratus Lumborum

Primary Mover (1)

Suitcase Carry

Secondary / Assisting (16)

45° Side Bend (hands behind head)

Side Bend (on stability ball, hand behind head)

Side Bridge Hip Abduction

Cable Seated Twist

Cable Side Bend

Cable Side Crunch

Cable Twist

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Side Bend

Kettlebell Front Rack Carry

Lever Kneeling Twist

Lever Seated Twist

Lever Seated Twist (gripless)

Side Plank

Suspended Side Bend

Suspended Twisting Jack-knife

Stabilizer (54)

Self-assisted Single Leg Calf Raise

Self-assisted Single Leg Squat (leg wrapped)

Self-assisted Step-down

Barbell Lunge

Barbell Rear Lunge

Barbell Single Leg Squat

Barbell Step-up

Bent Knee Side Plank

Lunge

Rear Lunge

Single Leg Box Squat (pistol)

Single Leg Calf Raise

Single Leg Reverse Calf Raise

Single Leg Squat (pistol)

Single Leg Stiff-leg Deadlift

Step-down

Cable Bent-over Hip Extension

Cable Glute Kickback

Cable One Arm Bent-over Row

Cable One Arm Single Leg Calf Raise

Cable One Arm Straight Back Seated High Row

Cable Rear Lunge

Cable Standing Hip Extension

Cable Standing Leg Curl

Cable Standing Leg Raise

Cable Step Down

Cable Step-up

Copenhagen Plank

Dumbbell Bent-over Row

Dumbbell Lunge

Dumbbell Rear Delt Row

Dumbbell Rear Lunge

Dumbbell Single Leg Calf Raise

Dumbbell Step Down

Lever Bent-over Glute Kickback

Lever Bent-over Hip Extension

Lever Hip Flexion

Lever Kneeling Glute Kickback

Lever Single Leg Squat (plate loaded)

Lever Standing Glute Kickback

Lever Standing Hip Extension

Lever Standing Hip Extension (with abdominal pad)

Sled Kneeling Glute Kickback

Sled Standing Glute Kickback

Self-assisted Single Leg Squat (leg wrapped)

Weighted Single Leg Squat

Weighted Single Leg Calf Raise

Weighted Single Leg Squat

Side Plank

Smith Rear Lunge

Step-Up

Suspended Forward Angled Single Leg Calf Raise

Suspended Single Leg Split Squat

Suspended Single Leg Squat

Other Muscles in Core