Quadratus Lumborum

Muscle group: Core

Exercises Targeting Quadratus Lumborum

Primary Mover (1)

Suitcase Carry

Dumbbell Intermediate

Secondary / Assisting (16)

45° Side Bend (hands behind head)

Bodyweight Intermediate

Side Bend (on stability ball, hand behind head)

Bodyweight Intermediate

Side Bridge Hip Abduction

Bodyweight Intermediate

Cable Seated Twist

Cable Intermediate

Cable Side Bend

Cable Intermediate

Cable Side Crunch

Cable Intermediate

Cable Twist

Cable Intermediate

Dumbbell One Arm Straight Leg Deadlift

Dumbbell Intermediate

Dumbbell Side Bend

Dumbbell Intermediate

Kettlebell Front Rack Carry

Kettlebell Intermediate

Lever Kneeling Twist

Machine Beginner

Lever Seated Twist

Machine Beginner

Lever Seated Twist (gripless)

Machine Beginner

Side Plank

Bodyweight Beginner

Suspended Side Bend

Suspension Intermediate

Suspended Twisting Jack-knife

Suspension Intermediate

Stabilizer (54)

Self-assisted Single Leg Calf Raise

Self-assisted Single Leg Squat (leg wrapped)

Self-assisted Step-down

Barbell Lunge

Barbell Intermediate

Barbell Rear Lunge

Barbell Intermediate

Barbell Single Leg Squat

Barbell Intermediate

Barbell Step-up

Barbell Intermediate

Bent Knee Side Plank

Bodyweight Beginner

Lunge

Bodyweight Intermediate

Rear Lunge

Bodyweight Intermediate

Single Leg Box Squat (pistol)

Bodyweight Advanced

Single Leg Calf Raise

Bodyweight Intermediate

Single Leg Reverse Calf Raise

Bodyweight Intermediate

Single Leg Squat (pistol)

Bodyweight Advanced

Single Leg Stiff-leg Deadlift

Bodyweight Intermediate

Step-down

Bodyweight Intermediate

Cable Bent-over Hip Extension

Cable Intermediate

Cable Glute Kickback

Cable Intermediate

Cable One Arm Bent-over Row

Cable Intermediate

Cable One Arm Single Leg Calf Raise

Cable Intermediate

Cable One Arm Straight Back Seated High Row

Cable Intermediate

Cable Rear Lunge

Cable Intermediate

Cable Standing Hip Extension

Cable Intermediate

Cable Standing Leg Curl

Cable Intermediate

Cable Standing Leg Raise

Cable Intermediate

Cable Step Down

Cable Intermediate

Cable Step-up

Cable Intermediate

Copenhagen Plank

Bodyweight Intermediate

Dumbbell Bent-over Row

Dumbbell Intermediate

Dumbbell Lunge

Dumbbell Intermediate

Dumbbell Rear Delt Row

Dumbbell Intermediate

Dumbbell Rear Lunge

Dumbbell Intermediate

Dumbbell Single Leg Calf Raise

Dumbbell Intermediate

Dumbbell Step Down

Dumbbell Intermediate

Lever Bent-over Glute Kickback

Machine Beginner

Lever Bent-over Hip Extension

Machine Beginner

Lever Hip Flexion

Machine Beginner

Lever Kneeling Glute Kickback

Machine Beginner

Lever Single Leg Squat (plate loaded)

Machine Beginner

Lever Standing Glute Kickback

Machine Beginner

Lever Standing Hip Extension

Machine Beginner

Lever Standing Hip Extension (with abdominal pad)

Machine Beginner

Sled Kneeling Glute Kickback

Machine Beginner

Sled Standing Glute Kickback

Machine Beginner

Self-assisted Single Leg Squat (leg wrapped)

Weighted Single Leg Squat

None Intermediate

Weighted Single Leg Calf Raise

Plate Intermediate

Weighted Single Leg Squat

Plate Intermediate

Side Plank

Bodyweight Beginner

Smith Rear Lunge

Smith Machine Beginner

Step-Up

Dumbbell Beginner

Suspended Forward Angled Single Leg Calf Raise

Suspension Intermediate

Suspended Single Leg Split Squat

Suspension Intermediate

Suspended Single Leg Squat

Suspension Intermediate

Other Muscles in Core

External Obliques, Internal Obliques, Rectus Abdominis, Transverse Abdominis

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