Quadratus Lumborum
Exercises that target the quadratus lumborum, grouped by whether they stretch or strengthen it.
The quadratus lumborum (QL) is a deep muscle on each side of the low back, connecting the pelvis to the lowest rib and the lumbar vertebrae. It side-bends the trunk, "hikes" the hip, and is an important stabilizer of the lumbar spine and pelvis.
A tight or over-worked QL is a frequent contributor to one-sided low-back tightness and to a pelvis that sits higher on one side (lateral pelvic tilt), often linked to asymmetric standing or sitting habits.
It responds to gentle side-bending stretches and to evening out left-right imbalance, combined with lateral hip and core strengthening. See the lumbar and pelvis exercises.
