Don't isolate the QL muscle! Do these 3 exercises instead.

Published: March 13, 2023

Ah, the infamous quadratus lumborum muscle aka the “QL muscle.” So misunderstood. So wrongfully accused.

This innocent muscle in the abdominal wall is routinely blamed for hip and lower back pain. But does the QL muscle deserve all this bad press?

Today, I will defend the QL muscle. But not because it is some super-muscle. Quite the opposite. No one muscle is responsible for your pain.

Putting all the blame on one muscle - whether it’s the QL, the glutes or the hamstrings - is an overly simplified and reductionist way of looking at the human body.

The QL Muscle - Anatomy and Function

Let’s keep it simple. The QL muscle is essentially a muscle in the abdominal wall, located deep in the soft tissue, connecting to the ribs and lower back.

While often cited for lateral flexion and spinal extension, it's crucial to understand the "lumbo-pelvic-hip complex" as a command center rather than focusing on a single point of dysfunction.

The Importance of the Muscles Surrounding the QL

The QL is one of many muscles that affect how our center moves. When there is balance in this command center, movements are fluid and efficient.

Without addressing the psoas, iliacus, and core stability, isolating the QL will rarely yield long-term results. It’s about movement quality, not muscle isolation.