Quadratus Lumborum

Quadratus Lumborum कैसे करें

1. 1

   Clear enough floor space to move freely and stand ready in a relaxed athletic stance.

2. 2

   Take your starting position with a firm, comfortable grip or stance, bracing your core and putting your lower back under light tension.

3. 3

   Perform the Quadratus Lumborum through a full, controlled range of motion, feeling your lower back do the work.

4. 4

   Breathe out on the effort phase and in on the return, keeping the movement smooth and unrushed.

5. 5

   Avoid using momentum or letting your form collapse: stop the set if you can no longer feel your lower back working with control.