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VIDEO DEMO

Long-pause QL side bend

Progression of QL Side Bend

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

PROGRESSION · HOW TO DO IT

Long-pause QL side bend

These steps are written specifically for the Long-pause 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 Long-pause QL side bend. Set up sideways on a 45-degree bench with the top hip stacked over the bottom hip and feet secured.

  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

    Hold the named position without drifting, then exit it under control.

  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

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02
03
More about this movement

TRUNK & SPINE / 23

Short rangeShort range

Long-pause QL side bend

Sets: 3 · Reps: 6–12 per side

Long-pause 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.