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    Quadratus Lumborum

    What is the quadratus lumborum?

    The Quadratus Lumborum (QL) is a muscle located in the deep and posterior, lateral and inferior areas of the spine. (1) It is responsible for the movement of the lumbar spine and the hips and is involved in activities such as bending to the side, lifting, and twisting. It can also be a source of lower back pain if it is strained or tight.

    Origin, insertion and function

    Origin:

    The quadratus lumborum originates from the iliac crest (the top of the hip bone), the posterior (back) iliac crest and the lumbar fascia.

    Insertion:

    The quadratus lumborum inserts into the transverse processes of the lumbar vertebrae (L1-L4) and the 12th rib.

    Function:

    The quadratus lumborum muscle is responsible for several functions including:

    • Extension and lateral flexion of the lumbar spine
    • Stabilization of the lumbar spine
    • Assisting in respiration by lifting the 12th rib during inhalation
    • Helping with hip movements such as ipsilateral (same side) hip flexion and contralateral (opposite side) hip extension.
    Quadratus Lumborum muscle anatomy
    Quadratus Lumborum

    Common signs of weak quadratus lumborum muscles

    Common signs of a weak quadratus lumborum muscle include:

    • Lower back pain
    • Difficulty standing upright for long periods of time
    • Difficulty maintaining good posture
    • Inability to perform exercises that involve trunk rotation or lateral flexion
    • Difficulty lifting objects from the floor
    • A tendency to lean to one side when standing or sitting
    • Weakness or fatigue in the lower back region during physical activity
    • Inability to perform movements such as bending to one side while keeping the opposite hip elevated
    • Difficulty lifting objects from the floor
    • Inability to maintain a stable trunk position while performing exercises such as the deadlift or the squat.

    Exercises to strengthen the Quadratus Lumborum

    Exercises that can help to strengthen the quadratus lumborum muscle include:

    Deadlifts:
      • Stand with your feet hip-width apart, bend at the hips and knees to grasp the barbell.
      • Keep your back straight and your core engaged as you lift the barbell up to your hips.
      • Lower the barbell back down to the floor under control.
    Side Planks:
      • Lie on your side with your legs straight, prop yourself up on your elbow and your feet stacked on top of each other.
      • Engage your core and lift your hips off the ground, keeping your body in a straight line.
      • Hold the position for 30-60 seconds before switching sides.
    The bird dog:
      • Get on all fours with your wrists under your shoulders and your knees under your hips.
      • Keep your core engaged, extend your right arm and left leg simultaneously, hold for a second then return to the starting position.
      • Repeat with the left arm and right leg.
    The Superman:
      • Lie face down on the floor with your arms extended out in front of you and your legs straight.
      • Simultaneously lift your arms, legs and chest off the floor as far as you can, hold for a second then return to the starting position.
    One arm dumbbell rows:
      • Stand with your left foot on a bench, place your right foot on the floor.
      • Bend at the hips and lower your torso until it’s almost parallel to the floor, hold a dumbbell in your right hand.
      • Keep your left arm on the bench, pull the dumbbell up towards your torso, pause, then lower the dumbbell back to the starting position.

    It’s important to consult with a healthcare professional or a qualified trainer before starting any exercise program, especially if you have any underlying health conditions or injuries.

    References: