Quadratus Lumborum
Quadratus Lumborum is considered a postural muscle group and part of the core muscles. Since it runs between pelvis and ribs, it is essential for proper load balance within the spine, pelvis, and kinetic chain. They spare the spine from excessive load and are essential for lad transfer between the upper and lower body.
Quadratus Lumborum
Anatomy
[Origin]
- Iliolumbar ligament and internal hip of iliac crest
[Insertion]
- Medial half of inferior border of 12th ribs and tips of lumbar transverse processes
[Action]
- Extends and laterally flexes vertebral column, fixes 12th rib during inspiration
Clinical Relevance
Quadratus Lumborum and Low Back Pain
Quadratus Lumborum is considered as a continuation of the transverse abdominis and is part of the body’s anterior fascial system. The transversalis fascia penetrates the abdominal muscles, and the Quadratus Lumborum muscle can become tight and overactive, which can negatively affect its resting tension and alter the distribution of the load on the lumbar region.
~ Evidence-Based Exercises ~
According to an EMG study, the exercises that demonstrated significant muscle contractions of Quadratus Lumborum are;
- Side Bridge with Hip Abduction
- Suitcase Carry
- Bird Dog
Side Bridge

Suitcase Carry

Bird Dog

< Reference >
- Keith L. Moore, Anne M. R. Agur, Arthur F. Dalley. Moore Clinically Oriented Anatomy 7th Edition, Lippincott Williams & Wilkins, 2013
- Oshikawa T, Adachi G, Akuzawa H, Okubo Y, Kaneoka K. Change in Regional Activity of the Quadratus Lumborum During Bridge Exercises. Journal of Sport Rehabilitation. 2021;30(2):226-234. doi:1123/jsr.2019-0225
- Wallden, M. (2014). The middle crossed syndrome – New insights into core function. Journal of Bodywork and Movement Therapies, 18(4), 616–620.doi:10.1016/j.jbmt.2014.09.002
- McCall P. Cutting Edge: Training the Fascial Network (Part 2). Sign.;888:825-3636.