| Course: PHRE 3045 – Sports Injuries |
Movement Pattern: |
Target: Quadratus Lumborum |
Synergist(s): Gluteals |
| Exercise |
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| Regressions: |
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Progressions: |
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| Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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| Description: |
- Stand upright on a sturdy step or box leaving one leg off the edge.
- Use only your hips to initiate movement (NOT by bending at the knee).
- Allow your hip to drop towards the ground.
- Engage your QL muscle to lift the hip back up as high as possible.
- Repeat. You will be dropping below and then pulling back up above horizontal when looking at your iliac crests (see above picture).
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| Common Error(s): |
Valgus knees |
| Spotting: |
Consider self-spotting option |
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