How to exercise the quadratus lumborum muscle? There are exercise methods. Among the methods of exercising the quadratus lumborum muscle, some methods are effective and some methods are not so effective. However, many people do not know where the quadratus lumborum muscle is. Of course, there are still some people Know where the location is. So, where is the quadratus lumborum muscle? What is the method of exercise? Let’s take a look below.

Where is the quadratus lumborum muscle?

When we exercise a certain muscle group, we need to know where it is, so that when exercising, we can feel whether it has been stimulated at the first time, and then we can better adjust the movement. The quadratus lumborum muscle is a rectangular flat muscle located at the back of our abdominal cavity. It is distributed on both sides of the lumbar spine and plays an important role in stabilizing the balance of the lumbar spine. When the quadratus lumborum muscle is strong, it can better protect the spine and make our body more flexible.

Quadratus lumborum exercise method

1. Barbell seated rotation

Sit on one end of a stool with your feet flat on the ground and comfortably apart. Place a straight bar across the back of your shoulders and hold both ends of it with both hands. Keeping your head still and making sure your pelvis doesn't slide on the bench, slowly turn your upper body and shoulders in one direction as far as you can. Then, hold the extreme position for a while, then let your torso and shoulders rotate as far as possible in the other direction. Keep the entire movement under your control, rather than just swaying your body haphazardly.

NOTE: This move contracts the obliques without using any additional resistance, so it keeps them tight without adding extra bulk and thickening your waist.

2. Stand up in swimming style

Lie on your stomach, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and lift your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles group, hipdepartment.

Note: This action cannot be done with explosive force. Instead, you must slowly let the abdominal muscles use force to lift the arms and legs. In addition, be careful not to tilt your head back hard, but to lift it with the upper body.

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