QL GLUTE STRETCH

The ql glute stretch is used to increase lumbar lateral flexion, lumbar rotation, hip external rotation, and hip flexion range of motion. In this exercise, you’ll be leaning away from the targeted side. Start by sitting in a figure 4 position by placing the target side’s foot on the opposite knee. Take your forearm and place it on your rotated thigh as you lean forwards. Proceed to rotate the torso so that your back arm stretches towards the ceiling. Use the arm on your thigh to provide additional leverage to assist in your rotation. Hold this stretch for up to 30 seconds and rest for 30 seconds before doing another repetition.

Muscles involved:

• quadratus lumboroum (QL)

• gluteus maximus

• external obliques

Related conditions:

• QL contracture

• SIJ syndrome

• Lumbar facet syndrome

• Lower cross syndrome

• lateral pelvic tilt

• functional scoliosis

• gluteus maximus tendinopathy

• hip spine syndrome

Exercise videos