Windmill Exercise for QL Activation & Strengthening! -MoveU

Start Fixin Yo’ Sh!T - Strengthen your Lower Back! The quadratus lumborum muscle (QL) on either side of the lower back can become EXTREMELY tight, “knotted,” and is often weak. The QL often gets tight due to lack of postural awareness, weak abdominals, and weak glutes. Getting your posture in the right alignment and strengthening the glutes/abs will usually reduce your QL tightness. If, after months, strengthening the glutes and abs has not completely resolved the tightness in the QL muscle, then you can work on strengthening the QL itself. The QL muscle stabilizes the spine like a guy-wire on a telephone pole. The wire prevents it from falling over! When doing an exercise like the “Windmill,” your QL is having to actually stabilize the spine while you hip hinge the pelvis, rotate the spine, and side bend. Contrary to what Mike says in the video, the QL is not actually moving through a full range of motion. In this exercise, the QL of doing what the abdominals would do in a plank... stabilizing the torso. In the windmill, your pelvis and hips do the full range of motion, not the lower back. If you are very tight in the hips, you will find that your spine WILL round as you reach toward your foot. This will cause the QL to move through a full range of motion and it will get worked much more. If this is bothersome, bend the knees slightly to allow for a full hip hinge. Want more help from us? Head over to MoveU and enroll in the Forever Fix program. Our online program allows us to help people all over the world. Learn more, and begin improving today at

Milanku,L,Inclination