Own Every Range
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VIDEO DEMO

Goblet-loaded QL side bend

Progression of QL Side Bend

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

PROGRESSION · HOW TO DO IT

Goblet-loaded QL side bend

These steps are written specifically for the Goblet-loaded QL side bend. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Goblet-loaded QL side bend. Hold one weight close to the chest and keep it centered over the working base.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Use the side of the trunk to return to a straight body line, stopping before you bend past neutral. Finish at neutral—not past it.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

TRUNK & SPINE / 23

Short rangeShort range

Goblet-loaded QL side bend

Sets: 3 · Reps: 6–12 per side

Goblet-loaded QL side bend is a progression of QL Side Bend. Use the written card above for its exact setup and execution.

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.