Spry Juncture, LLC
How to Evolve Gracefully
QL (quadratus lumborum)
Region
Origin & Insertion
['Origin: Iliac crest and iliolumbar ligament', 'Insertion: 12th rib and transverse processes of L1–L4']
Synergistic Muscles
['Iliopsoas', 'Erector spinae']
Joints
['Lumbar intervertebral joints']
Primary Actions
['Lateral flexion of trunk', 'Extension of lumbar spine', 'Fixes 12th rib during breathing']
Nerve & Spinal Segment
Ventral rami of T12–L3
Lumbar plexus; T12–L3
Interesting
Common site of low back pain due to posture/imbalance. [Moore's Anatomy]
Reversal of Action
Elevate pelvis while spine remains fixed
Common Dysfunctions
Low back pain, lateral pelvic tilt, hip hike compensation
How to Stretch
Side bend away while standing or kneeling.
Trigger Points
How to Strengthen
Side planks or loaded carries.
Concentric Action
Hip hike while standing on one leg
Applications:
Important in gait stabilization and unilateral low back support
Eccentric Action
Lower pelvis slowly after a hike
Isotonic Action
Side bends with dumbbell or band
Related Conditions
['Lumbar strain', 'Pelvic tilt']
Isometric Action
Hold pelvis elevated on one side
Exercise Ideas
['Suitcase carry', 'Side plank', 'Bird-dog with lateral lift']