Quadratus lumborum exercises
44 exercises that work the deep lower back (quadratus lumborum), easiest first.
At home or with basic kit 41
- Seated Side Body Stretch Beginner friendly · No equipment
- Seated Spinal Twist — Simple Cross Beginner friendly · No equipment
- Standing Side Body Stretch Beginner friendly · No equipment
- Supine Spinal Twist — Both Knees Beginner friendly · No equipment
- Dumbbell Side Bend Beginner friendly · Dumbbells
- Overhead Lat Stretch Beginner friendly · No equipment
- Seated Lateral Trunk Stretch Beginner friendly · No equipment
- Seated Spinal Twist Beginner friendly · No equipment
- Standing Oblique Crunch — Bodyweight Beginner friendly · No equipment
- Supine Spinal Twist Beginner friendly · No equipment
- Half Guard Hip Movement Beginner friendly · No equipment
- Resistance Band Good Morning Beginner friendly · Resistance Band
- Resistance Band Romanian Deadlift Beginner friendly · Resistance Band
- Rotational Pass — Seated Beginner friendly · Medicine Ball
- Side Body Stretch — Both Arms Overhead Beginner friendly · No equipment
- Standing Oblique Crunch — Dumbbell Beginner friendly · Dumbbells
- Supine Spinal Twist — Straight Leg Beginner friendly · No equipment
- Follow-Through Rotation Drill Some experience helps · No equipment
- Kettlebell Romanian Deadlift Some experience helps · Kettlebell
- Kettlebell Suitcase Carry Some experience helps · Kettlebell
- Overhead Lat Stretch — Arm Anchored Some experience helps · Pull-up Bar
- Pallof Press Some experience helps · No equipment
- Seated Spinal Twist — Bound Version Some experience helps · No equipment
- Standing IT Band Stretch — Arm Overhead and Lean Some experience helps · No equipment
- Hip Rotation Strike Drill Some experience helps · No equipment
- Oblique Hardening Drill Some experience helps · No equipment
- Pallof Press — Kneeling Some experience helps · No equipment
- Resist Follow-Through — Band Some experience helps · Resistance Band
- Resistance Band Single Leg Good Morning Some experience helps · Resistance Band
- Suitcase Carry Some experience helps · No equipment
- Suitcase Carry with Rotation Some experience helps · Kettlebell
- Kettlebell Single Leg RDL Some experience helps · Kettlebell
- Overhead Carry Some experience helps · Dumbbells
- Sandbag Shoulder Carry Some experience helps · Sandbag
- Loaded Hip Rotation Strike — Medicine Ball Advanced · Medicine Ball
- Partner Body Shot — Obliques Advanced · No equipment
- Suitcase Carry with Rotation — Overhead Press Advanced · Kettlebell
- Rotational Pass — Eyes Closed Advanced · Medicine Ball
- Rotational Pass — Single Leg Stance Advanced · Medicine Ball
- Single-Leg Romanian Deadlift — Ipsilateral Load Advanced · Dumbbells
- Waiter Walk — Heavy Load Advanced · Dumbbells