Muscles / Back
Quadratus lumborum
- Back
- Back & spine
- Deep layer
Also called QL.
Anatomy
- Origin
- Iliolumbar ligament and internal lip of the iliac crest
- Insertion
- Medial half of the inferior border of the 12th rib and tips of the L1-L4 transverse processes
- Nerve
- Anterior rami of T12 and L1-L4 (T12-L4)
Actions
- Laterally flexes the lumbar spine
- Extends the lumbar spine (bilaterally)
- Fixes the 12th rib during inspiration
- Elevates the ipsilateral pelvis (hip hike)
Exercises that train it most
Side bridge (side plank)
Standing side bend with a dumbbell
Farmer’s carry
Kettlebell suitcase carry
Also trained by
Notes
- A key lateral stabiliser challenged by the side bridge.
References (5)
- McGill SM. Phys Ther. 1998;78(7):754-765. Low back exercises: evidence for improving exercise regimens
- Standring S, ed. Elsevier. Gray's Anatomy: The Anatomical Basis of Clinical Practice. 42nd ed.
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Betts JG, Young KA, Wise JA, et al. OpenStax (free, openly licensed textbook). Anatomy and Physiology 2e