Own Every Range
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VIDEO DEMO

QL Side Bend

YouTube · Prestige-Fit45 Degree QL (Quadratus Lumborum) ExtensionsWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

QL Side Bend

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Set up sideways on a 45-degree bench with the top hip stacked over the bottom hip and feet secured.

  2. 02
    Move

    Lower the ribs toward the floor in a controlled side bend while the pelvis stays stacked.

  3. 03
    Finish

    Use the side of the trunk to return to a straight body line, stopping before you bend past neutral.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 23

Short rangeShort range

QL Side Bend

Sets: 3 · Reps: 6–12 per side

Train lateral trunk strength from a deep, supported side bend.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The underside quadratus lumborum and obliques begin long, then shorten to bring the ribcage back toward the pelvis.