Transform Your Lower Body with One-Side Loaded Squats
While I generally avoid flashy exercises that prioritize style over substance, the one-side loaded squat is a notable exception in…
Effective Quadratus Lumborum Exercises for Core Strength
The Quadratus Lumborum, often called the QL, is a muscle located in your lower back. It sits on either side of your spine, connecting your pelvis to your lower ribs. Think of it as a supportive bridge that helps stabilize your torso.
The QL is vital for everyday activities like bending, twisting, and even standing up straight. Whenever you reach for something or lift a heavy bag, this muscle plays a key role in keeping you balanced and strong.Why is the Quadratus Lumborum important for fitness and daily life? A strong QL helps prevent lower back pain, improves posture, and enhances your overall stability.
Whether you’re playing sports, exercising, or just going about your daily routine, having a well-functioning QL can make a big difference in how you move and feel.Ready to strengthen your Quadratus Lumborum? Check out these effective exercises designed to target and develop this important muscle!
Exercises for Quadratus lumborum
The Bent Press: Old-School Strength for a Modern Physique
Old-time strongmen Arthur Saxon and Sig Klein heavily used the bent press. Dave Whitley’s book, Taming the Bent Press (2014),…
Strengthen Your Core: Master the Copenhagen Plank Today!
Planks are one of the most popular exercises around. With roots in yoga and Pilates, the plank has been a…
Transform Your Legs: 3-Count Eccentric Squats for Strength
Squats are one of the most effective exercises you can do. Commonly labeled “the king of exercises,” you can use…
Step-Ups: Target Your Quads, Glutes, and Calves Effectively!
If you want a great-looking body, you’ve got to train your legs. As a veteran personal trainer with over three…
Bulgarian Split Squats: Target Your Legs for Maximum Gains
Discover why Bulgarian split squats (BSS) are superior to leg extensions and learn about their advantages over leg extensions for…
Boost Your Strength: Bosu Ball Squats for Total Lower Body
Stability training has become one of the hottest fitness trends of the past few years. As a result, it’s common…
Jefferson Curls: Ultimate Guide to Strengthen Your Posterior Chain
Stretching is good for everybody’s body. Tight muscles can affect your posture and range of motion, contributing to injury (1).…
Bodyweight Sumo Squat: Target Your Lower Body Muscles Effectively
Uncover The Simple Steps for Performing Bodyweight Sumo Squats. Build Bullet-Proof Inner Thighs and Dynamic Stability for Better Performance and…
Smith Machine Good Mornings: Target Your Hamstrings & Glutes
As a personal trainer with over 30 years of experience, I’ve lost count of the times I’ve read or heard…
Kettlebell Good Mornings: Strengthen Hamstrings & Glutes
I’m a long-time fan of kettlebell training. In fact, I was using them for ten years before CrossFit began popularizing…
Unlock Flexibility: Kneeling Hip Flexor Stretch for Key Muscles
After searching high and low, comparing techniques, and spending hours learning hip anatomy, it’s clear that most experts (I’ll toss…
Boost Your Glutes: Effective Standing Hip Abduction Exercise
Standing hip abduction is one of the most effective but underutilized exercises for improving hip strength and posture. In fact,…
Band Seated Twist: Strengthen Your Core & Improve Stability
To the newb, razor cut abs and obliques may be nothing more than a showpiece representing sexual appeal and desire…
Seated Good Morning: Strengthen Hamstrings, Glutes & Core
Alrighty, let’s dive into the world of seated good mornings – a true gem in the treasure chest of posterior…
Band Side Bend: Target Your Obliques & Strengthen Core!
When you’re bored of those lying and sitting side crunch variations or ran out of options to train your obliques…
Unlock Flexibility: Hands To Feet Pose for Total Body Strength
“Can you touch your toes?”… an age old question and popular benchmark for assessing basic flexibility. Instantly exposing tight hamstrings,…
Unlocking Strength: Revolved Side Angle Pose Benefits & Tips
Revolved side angle pose parivrtta parsvakonasana displays a multiple-phase technique that combines a static lunge, core strength, hip hinge, and…
Warrior 2 Pose: Strengthen Your Lower Body and Core Today!
The Warrior Pose series is based on a fascinating tale about a fierce warrior, Virabhandra, sent to get revenge for…
Strengthen Your Hips: Effective Hip Abduction Exercises
Ask most people why they’re doing machine hip abductions, and they’ll probably tell you they’re trying to work off their…
Triangle Pose: Strengthen Your Core and Legs with Trikonasana
While the names of some yoga poses are not as straightforward, triangle pose trikonasana is quite obvious. In the final…
Strengthen Your Core with Half Moon Pose: Ultimate Guide
The first thing that comes to mind in the half moon pose Ardha Chandrasana is being thrown off balance. And…
Unlock Flexibility: Upavistha Konasana for Stronger Legs & Core
This one’s a throwback to gym class days when you were instructed to sit, spread your legs wide, and reach…
Ultimate Sit-Up Guide: Strengthen Your Core & Hip Flexors
The sit-up is one of the most popular exercises. It is taught in school PT classes, done at home, and…
15 Best Anti-Core Exercises for Increased Lumbar Stability
When most people talk about core training or working out in general, they tend to mean exercises that involve movement.…
Fish Pose (Matsyasana): Strengthen Your Core and Back Muscles
One of the fun parts about learning yoga poses is that you can imagine how the name correlates to what…
Strengthen Your Hips: Band Hip Abduction for Glute Health
Most exercisers program their training around the major muscle groups (quads, glutes, back, chest, etc). While they do contribute the…
6 Best Lower Back Barbell Exercises for a Rock-Solid Lumbar Region
Most lifters won’t touch lower body exercises with a ten-foot pole. This, however, makes their lower back the weakest link…
Master the Wall Plank: Total Core & Upper Body Workout
Planks are one of the most popular core exercises of all time. Originating in yoga and popularized by Pilates, planks…
Plank Pull-Through: Target Your Core and Glutes Effectively
Planks are undoubtedly one of the most effective ab exercises. They are isometric exercises that require you to hold your…
Pallof Press vs. Plank – Which one should you do?
While there is nothing inherently wrong with exercises like sit-ups, crunches, and leg raises, they don’t really train your midsection…
Strengthen Your Hips: Clamshell Exercise for Glutes & More
Most lower body exercises involve your glutes, or they should. Unfortunately, prolonged sitting and general sedentarism mean many people suffer…
Is It Possible to Develop 10-Pack Abs? [Best Exercises Included]
Defined abs are the mark of an extremely well-conditioned athlete. A ripped six-pack quickly becomes the focal point of your…
Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core
There are several exercises that are usually done with a barbell that may actually be better for you if you…
Deficit Reverse Lunge: Target Your Lower Body Muscles Effectively
Range of motion is important for building muscle, getting strong, and developing healthy, mobile joints. It’s no coincidence that some…
Master the Side Plank: Strengthen Your Core and Obliques
Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and…
Master Side Bridges: Strengthen Your Core & Improve Stability
Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body.…
Single Leg Hip Bridge (Straight Leg): Strengthen Your Glutes & Core
The single leg hip bridge (straight leg) is an advanced variation of the basic hip or glute bridge exercise. It’s…
Side Push-Up: Strengthen Your Core and Upper Body Effectively
At first glance, the side push-up appears as a beginner or rehabbing exercise. But it’s not recommended for either. In…
Side Crunches: Sculpt Your Obliques and Core Strength
Despite the popularity of all these new age ab building exercises, side crunches still remain a viable option to target…
7 Best Lower Back Exercises with Cables to Bulletproof Your Spine
Statistics suggest that eighty percent of adults experience back pain during their lifetimes (1). While many of these cases are…
Lying Hip Flexor Stretch: Release Iliopsoas & More Muscles!
The lying hip flexor stretch is a classic way to loosen up the crucial psoas and iliacus muscles, but also…
Mason Twist: Strengthen Your Core and Improve Stability
Whatever you are training for, you need to work on your abs. It doesn’t matter if you’re a bodybuilder who…
Prisoner Squats: Strengthen Your Legs and Core Effectively!
Do a search on YouTube for calisthenic training, and invariably you’ll get a lot of results featuring exercises like planches,…
10 Best Transverse Abdominis Exercises for A Stronger, More Stable Midsection
When it comes to strength training, most people spend most of their workouts focusing on the muscles they can see.…
Low Bar Squat: Target Your Quads, Glutes & More Effectively!
The squat is a fundamental strength training exercise. Whatever you are training for, they deserve a place in your workouts.…
The Best Russian Twist Alternatives for a Rock-Hard Core
When it comes to core training, a lot of exercisers are fixated on the muscle at the front of their…
15 Best Abs Exercises You Can Do Anywhere and Anytime
Abs are an important muscle group, and if you want to develop them fully, you must train them correctly. That…
Barbell Kneeling Squat: Target Your Lower Body Muscles Effectively
The barbell kneeling squat is an off-kilter leg-focused exercise that could actually be described as a reverse leg extension. Instead…
14 Best Compound Exercises for Stronger Abdominals
When it comes to abs training, it’s too easy to fall into the trap of doing the same old crunches…
ATG Squat: Mastering Form for Stronger Legs and Core
When it comes to building muscle, getting strong, or training for sport, squats are often considered all but compulsory. After…
Kettlebell Pistol Squat: Target Your Lower Body & Core Strength
The kettlebell pistol squat is not for the faint of heart. This advanced movement requires a level of balance, mobility,…
Kettlebell Windmill: Targeting Your Core and Shoulders Effectively
It’s not your conventional strength-building exercise, however, movements such as the kettlebell windmill help to enhance many factors of your…
Landmine RDLs: Target Your Hamstrings, Glutes, and Core
Landmines are incredibly versatile training tools. In more than a few instances, landmine exercises are easier to learn and more…
Close Stance Squat: Target Your Quads, Glutes, and More!
If you want bigger, stronger, shapelier legs, squats should be high on your list of must-do exercises. But, while you…
Kettlebell Bent Press: Target Deltoids, Traps, and Core Strength
The kettlebell bent press isn’t your everyday exercise however that doesn’t mean it’s not as beneficial. In fact, this movement…
Oblique Crunches: Target Your Abs & Obliques Effectively!
When it comes to abs training, a lot of people focus almost exclusively on the muscle at the front of…
The 10 Most Awesome Upper Abs Exercises
Contrary to what many people think, the rectus abdominis, or abs for short, is not made of two muscles –…
13 Best Gluteus Medius Exercises For A Perfect Butt
Contrary to what Instagram fitness models would have you believe, your butt is not a single muscle. Squatting every day…
Belt Squat: Transform Your Lower Body Strength Effectively
It’s no secret that lower back pain is one of the most common problems that weightlifters have to deal with…
The Ultimate Asian Squat Guide for Stronger Legs and Glutes
Have you ever noticed how children will instinctively squat while studying something on the ground, or even while resting? Squatting…
Master the Single Leg Romanian Deadlift for Total Lower Body Strength
Deadlifts are the core of most workout programs. They provide a highly targeted exercise that works not only the lower…
Gluteus Minimus Exercises For Rounder Hips & a Jaw-Dropping Side Butt
Today, you’re going to learn things about your butt you didn’t even know existed. Don’t worry, this is not one…
Revitalize Your Morning: Full-Body Good Morning Workout
I’ve been a personal trainer for over 30 years. Consequently, during that time, I’ve seen numerous exercises fall in and…
Cross-Body Crunch: Ignite Your Core for Total Ab Strength
The cross-body crunch is an excellent bodyweight exercise that targets the muscles that make up the core. It can help…
15 Best Cable Ab Exercises For Ripped Core
When it comes to core and abs training, most people automatically gravitate toward bodyweight exercises. The reason for this is…
Wall Sit Exercise: Build Stronger Legs and Core Today!
The wall sit is an unusual exercise. Unlike most leg exercises, they involve no actual movement. Instead, they’re an isometric…
Transform Your Core: Cable Side Crunch for Total Ab Strength
The cable side crunch is an exercise variation utilized to build the oblique muscles of the core. These muscles are…
Sculpt Your Core: Master the Cable Side Bend for Stronger Abs
The cable side bend is simply a variation of the side bend typically performed using dumbbells. It’s utilized to build…
Strengthen Your Core: Master the Bird Dog Exercise Today!
The bird dog sure doesn’t sound like the typical exercise but make no mistake, it’s actually an effective and commonly…
Master the RKC Plank: Strengthen Your Core and More!
Today we’re going to show you how to RKC plank, which is honestly a more worthwhile exercise than the basic,…
Barbell Sumo Squat: Target Your Glutes, Quads, and More!
The barbell sumo squat is a lower-body exercise variation of the classic barbell squat that involves taking a wider stance…
Transform Your Core: Master the Hanging Leg Raise Workout
The hanging leg and hip raise is a very effective bodyweight exercise for building muscle and strength in the rectus…
Dumbbell Deadlift: Master Your Hamstrings and Glutes Now!
Barbell deadlifts have taken the spotlight since the beginning of time but are dumbbell deadlifts effective enough to use in…
Side Plank Hip Abduction: Strengthen Your Glutes & Core!
The side plank hip abduction is a very effective exercise for building muscle and strength in the hip abductors. Now,…
Leg Extension: Mastering Quadriceps for Stronger Legs
Just picture yourself in the gym, and off to one side is that intricate leg extension machine. Yes, it can seem…
Isometric Wipers: Master Core Strength & Stability Today!
The isometric wiper isn’t your typical everyday gym exercise however it’s worth considering for the benefits it offers. This movement…
Master Hyperextensions for Stronger Spinal Erectors & Hamstrings
The hyperextension, also known as the back extension, is an exercise that doesn’t get as much attention compared to other…
Master the Hanging Straight Leg Raise for Core Strength
The hanging straight leg raise is a body weight based movement used to build muscle and strength in the abdominal…
Target Your Glutes: Effective Cable Hip Abduction Workout
The cable hip abduction is an isolation exercise which builds muscle and strength in the hip abductors. Now, the hip…
Lying Bent-Knee Oblique Twist: Strengthen Your Core Effectively
The lying bent-knee oblique twist is an isolation exercise which builds muscle and strength in the obliques which are located…
Twisting Hip Extension: Strengthen Glutes & Core Effectively
The twisting hip extension is an isolation exercise which targets the hamstrings and core while building muscle and strength. This…
Ultimate Guide to Mastering the Dumbbell Lunge for Full Leg Strength
If you want to maximize your leg development, you should definitely consider including the dumbbell lunge in your lower body…
Cable Pallof Press: Strengthen Your Core and Shoulders Today!
The Pallof press is a great isolation exercise for core strength and stabilization. It’s a functional movement which allows you…
Twisting Hyperextension: Strengthen Your Back and Obliques
The twisting hyperextension is a compound exercise which targets the spinal erectors and obliques but the obliques and hamstrings also…
Hanging Leg Raise: Target Your Abs, Hips, and Core Strength
The hanging straight leg and hip raise is a compound exercise used for building size and strength in the abdominal…
Sculpt Your Core: Master the Dumbbell Side Bend for Obliques
The dumbbell side bend is an isolation exercise that builds the oblique muscles of the core. Now, there’s been much…
Strengthen Your Core with Stability Ball Side Bend Exercise
The stability ball side bend is a core exercise but it works the obliques which assist with side flexion and…
Weighted Captain’s Chair Leg Raise for Stronger Abs & Hips
The weighted Captain’s Chair leg and hip raise is a very effective core exercise which works the abs primarily with…
Master the Cable Vertical Pallof Press for Core & Shoulder Strength
The cable vertical Pallof press is a very functional movement whereas the muscle-building benefits are secondary. Your body has to…
Lying Leg Raise: Target Your Abs, Hips, and Flexors Effectively!
The lying leg and hip raise is an effective bodyweight compound movement which is used for working the abdominal muscles.…
Sculpt Strong Hips: Lying Side Hip Raise for Core & Glutes
The lying side hip raise is a fantastic bodyweight movement which works multiple muscles. The obliques are the primary target…
Master the Cable Twist: Target Your Core & Obliques Effectively
The cable twist is an isolation exercise that works the oblique muscles of the core. It’s unique in that it…
High Bird Dog Plank: Strengthen Your Core & Glutes Effectively
Planks are very effective and no one would disagree but rather than doing them the conventional way; it’s always good to…
Master the Front Plank: Strengthen Your Core and More!
The rectus abdominus, or abdominals, make up a large portion of your core muscles and they are important for twisting,…
Cable Hip Adduction: Target Your Inner Thighs Effectively!
The cable hip adduction is an isolation exercise for the inner hips that can help to strengthen the muscles of…
Strengthen Your Erector Spinae with Effective Back Extensions
The machine back extension is an isolation exercise for the erector spinae muscles which allow us to maintain an upright…
Seated Barbell Twist: Strengthen Your Core & Obliques
The seated barbell twist is a very functional exercise for the oblique muscles. It also slightly works the abdominal muscles…
Decline Twisting Sit-up: Target Your Abs and Core Muscles!
The decline twisting sit-up is an abdominal and oblique exercise made to strengthen your core and build muscle. It’s a…
Captain’s Chair Leg Raise: Sculpt Your Abs & Hip Flexors
The Captain’s chair leg and hip raise, or the knee raise is performed on a dip stand and it’s a…
Hanging Windshield Wiper: Target Your Obliques & Core
The hanging windshield wiper is an isolation exercise for developing the oblique muscles but it also targets the abdominals muscles…
Master the Barbell Stiff Leg Deadlift for Stronger Glutes
The barbell straight back stiff leg deadlift is an isolation exercise for building muscle and strength in the hamstrings and…
Weighted Russian Twists: Target Your Core Muscles Effectively
Soviet soldiers supposedly used weighted Russian twists to build a battle-ready physique for the Cold War. If that’s true, we…
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