Youāve probably neverĀ seenĀ it, but youāve definitelyĀ feltĀ it…
Meet theĀ Quadratus Lumborum (QL)Ā ā the deep core muscle that can make or break your posture, strength, and back health.
š Why training your QL needs to be part of your routine:
šĀ 1. Improved Core Stability
Your QL acts as aĀ pillarĀ of support for your spine and pelvis, especially during unilateral movements like lunges or single-leg work. Strong QLs = better balance and control.
šŖĀ 2. Enhanced Lateral Strength
Your side-bending and rotation power come from here. Whether youāre throwing punches š„, swinging a racket š¾, or carrying the shopping like a boss š¼ ā the QLās got your back.
šĀ 3. Reduced Lower Back Pain
Weak or tight QLs are aĀ major culpritĀ in chronic lower back issues. Strengthening them relieves pressure from overworked structures and keeps you pain-free and moving well.
š§Ā 4. Better Postural Alignment
QL strength helps you stay upright and supported, even if you’re stuck behind a desk all day. Itās your anti-slouch muscle šŖā¬
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šĀ 5. Balanced Hip Function
Because it connects your spine to your pelvis, a strong QL keeps your hips square and your stride smooth. Runners, lifters, and weekend warriors ā this is gold.
š”ļøĀ 6. Injury Prevention
A developed QL prevents strain and overuse injuries across your lower back, hips, and even knees. More resilience. Less rehab.
š„Ā Top QL Builders
Side Planks (with dips), Suitcase Carries, Bird Dogs, Controlled Side Bends, and Precision Deadlifts.
š„ Watch the movement in this video to learn how we train the QL at guzzFit š„
šBased in Randwick & Coogee
ā
DM āSTRONG COREā to book a free QL strength assessment or 1-on-1 trial session.
More info via Matt on 0415 811 228
