Hold a weight above your head or by your side and walk for distance or time - waiter's walks and farmer's walks, respectively. Single-arm carries are an effective way to increase QL strength and therefore lumbar and pelvic stability. Stabilization exercises are best thought of as anti-movement exercises. This static tension is called an isometric contraction. Cable wood chops and Russian twists, windscreen wipers, rotational medicine ball throws and twisting crunches all work the rotational function of your QL as well as your abs and obliques.Īs well as working dynamically to initiate movement, the QL also works statically to prevent movement. In sports, rotation is more common, and activities such as tennis, wrestling and golf involve a lot of rotation. The only time many people rotate is when they turn to put on their seatbelts or look behind them. Rotation is a relatively uncommon daily movement pattern. To strengthen your QL, perform side bends with dumbbells, resistance bands or a medicine ball above your head or, if you prefer, body-weight exercises, such as side-lying planks with hip raises, also known as side bridges. This will reduce the temptation to twist your hips or shoulders, which will reduce the effectiveness of any lateral flexion exercises. To get the most from any lateral flexion exercise, you should imagine you are trapped between two panes of glass and you can only lean sideways.
Bending sideways is called lateral flexion, one of the main functions of QL.
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