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Quadratus Lumborum腰方肌

Back · Deep (L3) · Posterior · 4 exercises

Function

The deep square muscle between lumbar spine and iliac crest: spinal lateral flexion and pelvic stability — the anti-lateral-flexion warrior in single-sided loading. The quiet 'back protector' working during farmer's carries.

Best Exercises & Form Cues

• Single-Arm Farmer's Walk

  Equipment

  Single dumbbell/kettlebell

  Sets & Reps

  3 walks × 20-30 m per side

  How to do it

  Carry on one side only; resist side-bending so the pelvis and shoulders stay level; the lateral core chain (QL and friends) stabilizes continuously; short steps, steady cadence.

  Common mistakes

  Leaning toward or away from the load, shrugging, losing tension before switching hands

• Side Bridge

  Equipment

  Bodyweight (knee variant to scale down)

  Sets & Reps

  3 sets × 20-45 s per side

  How to do it

  Elbow under the shoulder, feet stacked; lift the hips into one straight line; the QL and lateral chain resist side-bending; neither hips nor shoulders collapse; breathe evenly.

  Common mistakes

  Hips sagging, tipping forward or back, head jutting

• Kettlebell Windmill

  Equipment

  Kettlebell

  Sets & Reps

  3 sets × 5-8 reps per side · rest 90 s

  How to do it

  Press the bell overhead and lock the arm; feet slightly out; push the hips to the side and side-bend the torso down (eyes on the bell the whole time); the obliques and lateral chain control the descent and the return.

  Common mistakes

  Bell drifting off lockout, bending at the waist without pushing the hips, greedy depth

• Side Bend Stretch (Release)

  Equipment

  Bodyweight (overhead elbow grip optional)

  Sets & Reps

  2-3 holds × 20-30 s per side

  How to do it

  Stand with feet together; one arm overhead by the ear; bend slowly to the opposite side; gentle stretch along the QL line; the pelvis stays put.

  Common mistakes

  Leaning forward to compensate, overstretching, breath-holding

Stretching & Recovery

• Overhead side-waist reach
• Supine knees-hug to one side

Other muscles in the Back

Trapezius (Upper) · Trapezius (Mid/Lower) · Latissimus Dorsi · Teres Major · Rhomboids · Levator Scapulae · Erector Spinae · Semispinalis Capitis · Serratus Posterior