Tag: bird dog

The Best Anti-Core Exercises for Increased Lumbar Stability

The Best Anti-Core Exercises for Increased Lumbar Stability

When most people talk about core training or working out in general, they tend to mean exercises that involve movement. For the core, that means things like crunches, sit-ups, hanging leg raises, Russian twists, side bends, etc.
These exercises usually feature a concentric or shortening phase followed by an eccentric or lengthening phase. After all, what goes up, must come down, right?
However, in many instances, the core muscles work isometrically, generating force without changing length. They contract to prevent unwanted movement, which is what the term core stability means.
Training to prevent movement might seem kinda odd. Still, it’s actually critical for various sports and activities in and out of the gym. For example, squats and deadlifts require incredible levels of static core stability, as do overhead barbell presses, push-ups, and barbell curls.
Fitness experts call these static core strengtheners anti-core exercises. The anti refers to how the core muscles work to prevent movement rather than cause it.
Whether you are training for improved aesthetics, better performance, weight loss, or health, anti-core exercises deserve a place in your workouts. If nothing else, preventing unwanted movement of your lumbar spine could help stop lower back injuries.
In this article, we reveal the best anti-core exercises.

Core Anatomy Basics
Core is the collective term for the muscles that encircle your midsection. Some fitness folk also like to include other muscles in the core, such as the glutes and lats, but that just confuses matters. So, for the purposes of this article, the core is the muscles in and around the abdominal region.

The primary muscles that make up the core are:
Rectus abdominis
Located on the front of your abdomen, the rectus abdominis is the large, flat muscle that, when you are lean, has that unique six-pack appearance. The rectus abdominis is responsible for the flexion of your spine and also contributes to lateral flexion.
In anti-core terms, the rectus abdominus prevents extension and lateral flexion of the spine.
Obliques
The obliques are essentially your waist muscles. There are two sets of obliques on each side of your abdomen – internal and external. They work together to rotate and laterally flex your spine.
In anti-core terms, the obliques prevent rotation as well as initiating it.
Transverse abdominis
Known as the TVA for short, this muscle surrounds your abdominal contents like a corset or weightlifting belt. It contracts inward to increase intra-abdominal pressure, stabilizing your spine from within.
If prizes were being given for the most critical anti-core muscle, the TVA would be a shoo-in for the gold medal!
Erector spinae
Erector spinae is a group of muscles that run up either side of your spine, including the
iliocostalis, longissimus, and spinalis, each of which can be subdivided into three further sections. The erector spinae are responsible for extending your spine as well as lateral flexion.
In anti-core terms, the erector spinae prevents flexion and lateral flexion.
Movements of the spine
The spine is a column of 33 individual bones called vertebrae. It’s divided into five sections:

Cervical spine – your neck – made up of 7 vertebrae
Thoracic spine – your upper back – made up of 12 vertebrae
Lumbar spine – your lower back – made up of 5 vertebrae
Sacrum – part of your pelvis – made up of 5 immovable/fused vertebrae
Coccyx – your “tailbone” – made up of 4 immovable/fused vertebrae

The cervical, thoracic, and lumbar vertebrae are separated by intervertebral discs, which are sections of tough fibrous cartilage. These discs absorb shock and compress to allow movement.
Speaking of which, the spine is capable of four main movements:

Flexion, i.e., bending forward
Extension, i.e., bending backward
Lateral flexion, i.e., bending sideways
Rotation, i.e., twisting

Movements can also be combined, e.g., flexion with rotation during a twisting crunch.
As such, there are four groups of anti-core exercises, each one designed to prevent one (or more) of these movements. For example, anti-extension exercises emphasize the rectus abdominis, while anti-rotation exercises emphasize the obliques. However, all anti-core exercises involve the transverse abdominis.
Benefits and Drawbacks of Anti-Core Exercises
Not sure if you need to include anti-core exercises in your workouts? Consider these benefits and then decide!
Very functional
Functional training is a very misused term. Many people confuse functional training with technically demanding exercises involving a lot of balance, e.g., squats on a stability ball or curls while slacklining. While these are impressive feats, they’re not examples of real functional training.
In contrast, functional training means doing exercises that have a carry-over to your life outside of the gym, i.e., they improve how you function.
Anti-core exercises train your midsection in a very functional way. People often have to use their core muscles this way during their daily lives, in the gym, or on the sports field. Anti-core exercises will have a significant carry-over to your everyday life.
Spine-friendly
Like any joint, the spine is prone to wear and tear. If you do a lot of crunches, sit-ups, Russian twists, etc., you can cause stress to both the vertebrae and intervertebral discs, and these structures can become worn and damaged.
By their very nature, anti-core exercises involve no movement, so there will much less stress on your vertebrae, spinous ligaments, or discs. In fact, anti-core exercises should not cause lower back stress or pain of any sort – done correctly, of course!

Easy to learn
With no movements to think about, most anti-core exercises are very straightforward and easy to learn. You just have to keep still and prevent movement. That’s not to say these exercises are easy – far from it. However, from a technical performance perspective, the learning curve for most anti-core exercises is pretty short.  
While anti-core exercises are mostly beneficial and safe, there are also a few drawbacks to consider:
Usually done for time instead of reps
Many anti-core exercises are held for a predetermined time, e.g., 30 seconds. This means you’ll need to use a timer or be able to see a clock with a second hand. Also, some people prefer to pump out reps, and keeping still may be less appealing.
Elevated blood pressure
Isometric anti-core exercises can cause a short-term increase in blood pressure (1). This is because the muscles are contracted, which reduces blood flow. This should be no issue for people with healthy blood pressure but could be problematic for anyone with hypertension.
This problem can be reduced by never holding your breath during anti-core exercises. Breath-holding can have a significant effect on blood pressure.
Speak to your doctor if you have high blood pressure before doing any of the exercises in this article.
Five Best Anti-Flexion Core Exercises
Anti-flexion exercises emphasize your erector spinae muscles. These exercises are good for improving your posture and protecting your lower back from pain and injuries.
1. Back extension hold  
Anti-flexion exercises don’t come much simpler than the back extension hold. Done for time, this exercise teaches you to use your back muscles to resist the pull of gravity. Back extension holds are an excellent stepping stone onto more demanding exercises and is ideal for beginners.
Steps:

Mount your back extension machine (45-degree or horizontal) and get into the mid-point of the exercise so your body is straight. Brace your core and engage your glutes and hamstrings.
Without holding your breath, maintain your position for as long as possible.
Yes, all that shaking is perfectly normal.
Relax, rest a moment, and repeat.

Muscles targeted:
Erector spinae, core, gluteus maximus, hamstrings.
Benefits:

Very easy to learn.
Very accessible as most gyms have a back-extension machine.
Easy to progress/regress by altering the time of each hold.

Tips:

Work up to holding for 2-3 minutes per rep.
Make this exercise harder by holding a weight to your chest or using resistance bands.
Keep your knees slightly bent throughout for comfort and safety.

2. Cobra Superman hold
No back-extension machine? No problem! You can work on your anti-flexion strength with this straightforward floor exercise. On the downside, it can be a little uncomfortable, so make sure you use a mat to avoid any unnecessary pain.
Steps:

Lie on the floor on your front and place your hands on your temples.
Lift your head, chest, arms, legs, and feet a few inches off the floor so you’re balancing on your abdomen and hips only.
Hold this position for as long as possible.

Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, core, trapezius, rhomboids, deltoids.
Benefits:

An ideal exercise for home workouts.
No equipment required.
Good for improving spine mobility.

Tips:

Place a folded mat under your hips for comfort.
Take care not to hyperextend your spine.
Do not hold your breath.

3. Dual kettlebell front rack carry
While stationary exercises like back extension and Superman/cobra holds are effective, they don’t teach you to stabilize your spine during movement. As such, they’re good preparatory exercises but also need to be progressed. Dual kettlebell front rack carries train you to resist flexion while moving your legs, so they’re much more functional.
Steps:

Rack and hold two kettlebells on your shoulders. Pull your shoulders down and back, and brace your core. Look straight ahead.
Keeping your torso upright, walk around your training area until you start to tire.
Lower the weights to the floor, rest, and repeat.

Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, core, trapezius, rhomboids, deltoids.
Benefits:

A highly functional exercise.
Good for integrating your core with your upper and lower body.
An excellent general strength and conditioning exercise.

Tips:

Use dumbbells instead of kettlebells if preferred.
Use gym chalk to stop your hands from slipping.
Use one weight only to add anti-lateral flexion to this exercise.

4. Romanian deadlift   
While most people do RDLs to strengthen their glutes and hamstrings, it’s actually a very effective anti-flexion exercise. However, you need to be able to resist flexion in isolation first, e.g., with back extension holds, before attempting this exercise.
Steps:

Hold a barbell with an overhand, shoulder-width grip. Stand with your feet between shoulder and hip-width apart, knees slightly bent.
Brace your core and pull your shoulders down and back.
Hinging from your hips, lean forward and lower the bar down the fronts of your legs. Do NOT round your lower back.
Drive your hips forward, stand up straight, and repeat.

Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, core, trapezius, rhomboids, deltoids, forearms.  
Benefits:

An excellent exercise for your entire posterior chain.
Easy to scale by adding or subtracting weight.
A proven way to learn how to hip hinge, which is a prerequisite for many more demanding exercises, such as kettlebell swings and power cleans.

Tips:

Remove your shoes to keep your heels on the floor and your weight toward the back of your feet.
Use chalk or lifting straps to reinforce your grip.
Keep your chest up and your lower back slightly but tightly arched throughout.

Related: Romanian Deadlifts (RDLs) Guide
5. Deadlift
The barbell deadlift is one of the best bang-for-your-buck exercises you can do. Working a large percentage of the muscles in your body, deadlifts have the potential to build muscle size and strength like no other. However, the key to a good deadlift is keeping your spine extended, which is what also makes them an excellent anti-flexion exercise.
Steps:

Place a loaded barbell on the floor. Ideally, the bar should be about mid-shin height.
Stand with your toes under the bar, feet between shoulder and hip-width apart.
Bend down and hold the barbell with an overhand or mixed shoulder-width grip.
Straighten your arms, drop your hips, and lift your chest. Brace your core and pull your shoulders back and down.
Drive your feet into the floor and stand up, ensuring your hips don’t rise faster than the bar.
Push your hips back, bend your legs, and lower the weight back to the floor.
Allow it to settle for a couple of seconds, reset your core and grip, and repeat.

Muscles targeted:
Erector spinae, gluteus maximus, hamstrings, quadriceps, core, trapezius, rhomboids, deltoids, forearms.  
Benefits:

One of the most productive barbell exercises you can do.
Teaches you how to lift heavy objects off the floor safely.
A very time-efficient exercise that trains multiple muscle groups at the same time.

Tips:

Place your barbell on blocks or in a power rack if you tend to round your back when deadlifting from the floor.
Do NOT bounce the bar off the floor. Instead, allow the weight to “go dead” between reps for safety and best results.
Experiment with an overhand and mixed grip to see which you prefer.

Related: 9 Weeks to a Bigger Deadlift Program
Five Best Anti-Extension Core Exercises
Anti-extension exercises target your rectus abdominis. Working on your anti-extension strength will lessen the likelihood of hyperextending your spine during athletic and everyday activities.
1. Plank
The plank is the original anti-extension core exercise. With roots in yoga and Pilates, this exercise has been around for centuries. However, despite being so common, many people do this exercise incorrectly. Don’t be one of them!
Steps:

Kneel down and rest your forearms on the floor. Your elbows should be under your shoulders, lower arms parallel. Brace your core and pull your shoulders back and down.
Walk your feet out and back to form a straight line with your shoulders and hips.
Hold this position for the required duration. However, do not hold your breath.

Muscles targeted:
Rectus abdominus, core, hip flexors.
Benefits:

No equipment required.
An excellent preparatory exercise for more advanced movements.
An easy exercise to progress or regress.

Tips:

Try to increase muscle tension instead of holding for excessively long durations.
Bend your legs and rest on your knees to make this exercise easier.
Rest your forearms on a stability ball to make this exercise more challenging.

Related: Plank Progressions and Variations for Stronger Abs
2. Dead bug
Dead bugs teach you to resist extension while moving your arms and legs, which is how your core muscles often have to work in nature. This is a highly functional anti-core move that’s suitable for all levels of exerciser.
Steps:

Lie on your back with your legs bent and arms extended up toward the ceiling. Brace your core and press your lower back into the floor.
Extend your left arm and right leg and lower them to the floor. Keep your lower back pressed down.
Return to the starting position and repeat on the opposite side.
Continue alternating arms/legs for the duration of your set.

Muscles targeted:
Rectus abdominus, core, hip flexors.
Benefits:

A very lower back-friendly exercise.
A very functional anti-extension core exercise.
No equipment required, so ideal for home workouts.

Tips:

Make this exercise easier by only lowering your arms OR legs.
Make it more challenging by lowering both arms and legs together.
Increase the intensity of this exercise by holding dumbbells or a medicine ball.

3. Overhead Pallof press
The Pallof press was invented by Bostonian physical therapist John Pallof. Unlike many anti-core exercises, this one uses weights to overload your muscles. As such, it can be progressed just like any other strength-training exercise, i.e., by increasing the load. Unlike the traditional anti-rotation Pallof press, this is an anti-extension exercise.
Steps:

Attach a rope handle to a high pulley. Grab the handle and then turn your back to the cable machine. Hold your hands at shoulder height. Brace your core and adopt a split stance for balance.
Without leaning forward or backward, raise your arms above your head. Note how the tension on your core increases as you extend your arms.
Lower your hands back to your shoulders and repeat.

Muscles targeted:
Rectus abdominis, core, pectoralis major, latissimus dorsi, deltoids.
Benefits:

Can be made as easy or as challenging as required by adjusting the weight.
Teaches you how to integrate your upper and lower body with your core.
A good exercise for improving shoulder mobility and stability.

Tips:

The narrower/closer your feet are, the more challenging this exercise becomes.
You can also do this exercise with a resistance band.
Experiment with different height cables to see what works best for you.

4. Rollout
Rollouts are like a moving plank. As you extend your arms, the tension on your core increases dramatically, and you’ll have to work harder to prevent lumbar spine extension. Rollouts also provide an intense lat workout. An ab roller is an excellent investment!
Steps:

Kneel down and hold your roller with an overhand grip. Place the roller on the floor in front of your knees. Brace your core and pull your shoulders back and down.
Push the roller out in front of you and lower your chest and abdomen down to the floor. Do not allow your lower back to extend.
Using your abs and lats, pull the roller back up to your legs.
That’s one rep – keep going!

Muscles targeted:
Rectus abdominus, core, latissimus dorsi, triceps.
Benefits:

A low-tech exercise that’s ideal for home workouts.
Can be modified to suit most levels of exerciser.
A challenging, effective anti-extension core exercise.

Tips:

Do this exercise from standing for a more intense workout.
Don’t extend your arms so far to make this exercise less challenging.
No ab roller? No problem! You can also do this exercise with a barbell.

Related: Rollouts: Benefits, Technique, And Alternatives
5. Extended plank
Planks are an excellent exercise. However, if you can do them for over a minute or two, they probably aren’t challenging enough to increase core strength. This variation takes your hands and feet further apart to make them much more demanding.
Steps:

Firstly, lie on your back with your arms stretched out to the side. Make marks on the floor with your fingertips to determine your “wingspan.”
Next, place your feet on one mark and your hands on the other. This is your extended plank position.
Brace your core and hold the extended plank position for as long as possible, taking care not to hyperextend your lumber spine or hold your breath.  

Muscles targeted:
Rectus abdominus, core, hip flexors.
Benefits:

No equipment required.
A much more challenging way to do planks.
An excellent anti-extension move for advanced exercisers.

Tips:

Shorten the distance between markers if you cannot do this exercise correctly, or you can feel it in your lower back.
Ensure your hands are dry and won’t slip to avoid accidentally face-planting the floor.
This is a very challenging core exercise, so proceed with caution.

Five Best Anti-Lateral Flexion Core Exercises
Anti-lateral flexion exercises strengthen your obliques, rectus abdominis, and erector spinae muscles, albeit one side at a time. Improving your ability to resist lateral flexion will ensure you can keep your torso upright when dealing with unilateral or unbalanced loads.
1. Side plank
The side plank is an excellent introduction to anti-lateral flexion exercises. It’s a little harder than front planks but just as simple to learn. This exercise is popular in group workout classes for a reason!
Steps:

Lie on your side and rest on your forearm. Your body and legs should be straight. Brace your core.
Lift your hips off the floor and hold them up for the required duration.
Lower your hips back to the floor, roll over, and repeat on the opposite side.

Muscles targeted:
Obliques, rectus abdominus, erector spinae, deltoids.
Benefits:

No equipment required, so ideal for home workouts.
Easy to learn and master, so perfect for novice exercisers.
An excellent preparatory exercise for more demanding anti-lateral flexion movements.

Tips:

Rest your elbow on a folded exercise mat or foam pad for comfort.
Bend your legs to make this exercise easier.
You can also do this exercise with your supporting arm extended:

2. Single-arm farmer’s walk
Exercises don’t come much more functional than the single-arm farmer’s walk. However, despite its simplicity, this exercise can be extremely challenging. All you need is a single dumbbell, kettlebell, or heavy bag, so this exercise is ideal for home workouts.
Steps:

Hold a heavy weight in one hand, arm by your side. Brace your core and make sure your hips and shoulders are level.
Without leaning sideways, go for a walk around your training area.
On completion, lower the weight to the floor, swap hands, and repeat.

Muscles targeted:
Obliques, rectus abdominus, erector spinae, forearms.
Benefits:

A highly functional core.
Can be modified for all levels of strength by increasing or reducing the weight.
An excellent way to develop a stronger, more enduring grip.

Tips:

Chalk your hands or use lifting straps to reinforce your grip if necessary.
Walk in zigzags to destabilize the weight and make this exercise more demanding.
Take care not to lean sideways or shrug your shoulders during this exercise.

3. Single-arm waiter’s walk  
The single-arm waiter’s walk is similar to the farmer’s walk, but the weight is held overhead and not down by your side. This increases the stability demand of this exercise. Take care not to go too heavy too soon with this exercise; it’s harder than it looks!
Steps:

Lift and hold a single dumbbell or kettlebell overhead. Brace your core and engage your shoulders and upper back to stabilize the load.
Without leaning sideways, go for a walk around your training area.
On completion, lower the weight to the floor, swap sides, and repeat.

Muscles targeted:
Obliques, rectus abdominus, erector spinae, deltoids.
Benefits:

A challenging and effective anti-lateral flexion exercise.
Builds stronger, more stable shoulders.
Can be modified for all levels of strength by increasing or reducing the weight.

Tips:

Chalk your hands or use lifting straps to reinforce your grip if necessary.
Walk in zigzags to destabilize the weight and make this exercise more demanding.
Take care not to lean sideways or shrug your shoulders during this exercise.

4. Single-arm overhead press
Overhead presses are great for building bigger shoulders and triceps. However, when you switch from using both arms to just one, they become an excellent ant-lateral flexion exercise. Requiring just one weight, this anti-core move is ideal for home workouts.
Steps:

Hold a dumbbell or kettlebell in one hand at shoulder height. Stand with your feet shoulder-width apart and brace your core. Make sure your hips and shoulders are level.
Without leaning sideways, press your weight up and overhead to arm’s length.
Lower the weight back to your shoulder and repeat.
Switch hands and do the same number of reps with your other arm.

Muscles targeted:
Obliques, rectus abdominus, erector spinae, deltoids.
Benefits:

A very functional upper-body and core exercise.
An excellent way to identify and fix left-to-right strength imbalances.
A very accessible, practical exercise.

Tips:

Do this exercise in front of a mirror to ensure you’re keeping your shoulders level.
Use less weight than you would for a two-handed overhead press.
You can also do this exercise with a barbell, which is an exercise called the javelin press:

5. Suitcase deadlift
The suitcase deadlift is so-called because it’s the same technique you’d use to pick up a single bag at the airport. This awesome exercise teaches you how to maintain a neutral and stable spine while generating force with your legs.
Steps:

Place a kettlebell or dumbbell on the floor and then stand sideways on to it. The handle should run parallel to your feet.
Squat down and grab the handle with a neutral or palms-in grip.
Pull your shoulders down and back, brace your core, and look straight ahead.
Drive your feet into the floor and stand up straight, taking care not to lean sideways.
Lower the weight back to the flood and repeat.
Turn around and do the same number of reps on the opposite side.

Muscles targeted:
Obliques, rectus abdominus, erector spinae, gluteus maximus, hamstrings, forearms.
Benefits:

A high degree of crossover with activities outside of the gym.
An effective and functional anti-lateral flexion exercise.
An excellent deadlift assistance exercise.

Tips:

Use gym chalk or lifting straps to stop your hands from slipping.
Do this exercise in front of a mirror to ensure your torso, hips, and shoulders are straight.
Experiment with your stance width to see what works best for you.

Five Best Anti-Rotation Core Exercises
Anti-rotation exercises target your obliques. Having stronger obliques will help you prevent unwanted twisting during activities like running, kicking, and throwing. Anti-rotation is especially important during contralateral activities where you use one arm and the opposite leg, e.g., running.
1. Bird-dogs
Bird-dogs are one of the most basic anti-rotation exercises around. Ideal for beginners, this exercise teaches you how to stabilize your core as you move your arms and legs. Bird-dogs are also an excellent muscle activation exercise and are perfect for warm-ups.
Steps:

Kneel on all fours with your shoulders over your hands and your hips over your knees.
Brace your core and set your shoulders down and back.
Keeping your hips and shoulders level, extend your right arm and left leg.
Lower them back to the floor and repeat.
On completion of your set, swap sides and do the same number of reps with the opposite arm and leg. Or, if preferred, you can use an alternating arm and leg action.

Muscles targeted:
Obliques, rectus abdominis, gluteus maximus, hamstrings, deltoids, erector spinae.
Benefits:

An excellent exercise for lower back pain sufferers.
A great movement for beginners.
No equipment required, so ideal for home workouts.

Tips:

Kneel on a folded exercise mat for comfort.
Use ankle/wrist weights to make this exercise more challenging.
You can also do this exercise in a high plank position like this:

2. Pallof press
The Pallof press is one of the most widely-performed anti-rotation core exercises. Popular with almost every type of exerciser, it’s safe to say that this move delivers. If you’ve never done Pallof presses before, you are in for a treat, but if you’re already doing them, you should definitely continue!
Steps:

Attach a D-shaped handle to a cable machine set to mid-chest height.
Stand side-on to the pulley and hold the handle on both hands. Your feet should be about shoulder-width apart, with your knees slightly bent. Brace your core.
Pull your hands into your chest and step away from the machine to load the cable.
Without moving your hips or shoulders, extend your arms out in front of you. Feel how the tension on your muscles increases as you straighten your arms.
Bend your arms and return your hands to your chest.
Repeat for the required number of reps and then switch sides.

Muscles targeted:
Obliques, rectus abdominis, erector spinae, pectoralis major, deltoids, triceps,
Benefits:

An ideal exercise for beginners.
A very spine-friendly anti-core exercise.
Very scalable – just adjust the load to reflect your current strength.

Tips:

You can also do this exercise with a resistance band.
Vary the height of your arms to work your core from different angles.
Try doing Pallof presses in a half-kneeling position for variety, like this:

3. Single-leg Romanian deadlift
While regular Romanian deadlifts are an excellent anti-flexion exercise, switching to one leg/one arm means you’ll also have to work hard to prevent twisting. This exercise is also great for improving balance and stability and is ideal for runners and other athletes.
Steps:

Stand with your feet together and a dumbbell or kettlebell in your left hand. Shift your weight over onto your right foot. Brace your core and pull your shoulders back and down.
Hinge forward from your hips and lower the weight down the front of your leg. Extend your left leg out behind you for balance.
Stand back up and repeat.
Rest a moment and then do the same number of reps on the opposite leg, remembering to switch hands, too.

Muscles targeted:
Obliques, hamstrings, gluteus maximus, rectus abdominis, erector spinae.
Benefits:

A time-efficient way to train your core and lower body simultaneously.
An excellent exercise for better balance and coordination.
Easier on your lower back than two-legged Romanian deadlifts.

Tips:

Rest your non-working foot lightly on the floor for balance if needed, i.e., B-stance or kickstand RDLs.
Try holding the weight in the same hand rather than the opposite hand. This is considerably more demanding.
Do this exercise next to a wall or handrail for balance if required.

Related: Why the Single Leg Romanian Deadlift Deserves to Be the Hero of Your Workout
4. Renegade row
Renegade rows are among the most challenging anti-rotation exercises, even with light to moderate weights. However, if you’ve mastered Pallof presses and can do bird-dogs in your sleep, this is the exercise you’ve been waiting for!
Steps:

With a dumbbell in each hand, squat down, and place them on the floor.
Walk your feet out into the push-up position. Brace your core and tense your legs.
Bend one arm and row your dumbbell up and into your lower ribs.
Lower the weight back to the floor, switch arms, and repeat.
Alternate arms for the required number of reps.

Muscles targeted:
Obliques, rectus abdominus, latissimus dorsi, biceps, triceps, deltoids, erector spinae.
Benefits:

A total core exercise that teaches you to stabilize your core as you move your arms and legs.
A time-efficient conditioning exercise that burns lots of calories.
A challenging movement that’s ideal for intermediate and advanced exercisers.

Tips:

Wear a weighted vest to make this exercise even harder.
Use hexagonal dumbbells for increased stability and safety.
Combine renegade rows with push-ups for a complete upper-body and core workout:

Related: Renegade Rows Guide
5. Single-arm cable chest press
While the single-arm chest press is not an especially good exercise for your pecs, it is an excellent anti-rotation core exercise. It teaches you how to integrate your core with your upper and lower body.
Steps:

Attach a D-shaped handle to a chest-high cable machine. Hold the handle and turn your back on the machine so the cable runs outside your arm. Adopt a split stance for balance. Brace your core.
Keeping your hips and shoulders stationary, push your arm forward and out to full extension.
Bend your arm, bring the handle back to your chest, and repeat.
Switch sides and do the same number of reps with the other arm.

Muscles targeted:
Obliques, rectus abdominus, pectoralis major, deltoids, triceps, erector spinae.
Benefits:

A very lower back-friendly anti-rotation exercise.
Infinitely scalable by increasing or reducing the weight.
Suitable for beginner, intermediate, and advanced exercisers.

Tips:

Press up at an incline to change the feel of this exercise.
Do this exercise with your feet together to challenge your core and balance more.
Do this exercise with a resistance band or in a half-kneeling position:

Anti-Core Exercises – FAQs
Do you have a question about anti-core exercises? No problem, because we’ve got the answers!
1. How many reps and sets should I do?
There is no magic number of reps you should use to train your core. You will make progress whether you do 10 or 30 reps per set. That said, lower reps are generally more time-efficient, so it’s worth choosing exercises that are demanding enough to fatigue your muscles relatively quickly, e.g., between 12-20. Wherever possible, avoid very high-rep sets, e.g., 50.
In terms of sets, 3-5 should be sufficient for most people. If you can do more, the chances are that you a) aren’t getting close enough to failure or b) are resting too long between efforts.
2. How often should I do anti-core exercises?
It’s generally accepted that it takes 48-72 hours for a muscle or muscle group to recover from a workout. As such, you should aim to do anti-core exercises 2-3 times per week on non-consecutive days, e.g., Monday and Thursday, or Monday, Wednesday, and Friday. This provides a good balance between work and recovery.
Training your core more often, i.e., daily, won’t necessarily produce better results, and could even lead to overtraining.
3. Will anti-core exercises give me a six-pack?
While doing anti-core exercises will develop your six-pack muscle (the rectus abdominis) and other critical core muscles, you won’t be able to see them until your body fat percentage is low enough. This usually means under ten percent for men and 15 percent for women.
It’s true what they say – six-pack abs are made in the kitchen, and your diet will determine if your abs and core muscles are visible.
4. Are anti-core exercises safe?
Because they involve minimal movement, most anti-core exercises are very safe. As long as you brace and stabilize your spine correctly, there should be very little stress on your intervertebral discs or spinous ligaments, so many are even okay for folk who suffer from back pain.
That said, exercises that involve additional movements, e.g., suitcase deadlifts and single-arm overhead presses, are somewhat riskier than static exercises like planks and side planks.
However, if performed correctly and with appropriate loads, there is a very low risk of injury with most anti-core exercises.
5. Do I have to do anti-core exercises – aren’t regular core exercises enough?
While all core exercises are beneficial, anti-core exercises are often more functional. That’s because you often need to use these muscles to prevent unwanted movement of your lumbar spine, e.g., during deadlifts, push-ups, and overhead presses.
If your core is strong, you may not need to do a lot of anti-core training. However, if your lumbar spine lacks the stability it needs, then anti-core exercises are a must.
Wrapping Up
Whether you’re training for performance, aesthetics, or health, your workouts should include anti-core exercises. Anti-core exercises teach you how to stabilize your lumbar spine, which will protect you from lower back injury.
A more stable spine will also let you do more reps with heavier loads, making the rest of your workout more effective.
With 20 anti-core exercises to choose from, you have more than enough options to keep you busy and progressing for years to come. Include anti-core exercises in all your midsection workouts for best results.
References:

Hanson P, Nagle F. Isometric Exercise: Cardiovascular Responses in Normal and Cardiac Populations. Cardiol Clin. 1987 May;5(2):157-70. PMID: 2884033. https://pubmed.ncbi.nlm.nih.gov/2884033

The Best Quadratus Lumborum Exercises and Stretches  

The Best Quadratus Lumborum Exercises and Stretches  

When it comes to core and lower back training, most people focus on the well-known muscles, like the rectus abdominis, obliques, transverse abdominis, and erector spinae. This makes a lot of sense as these muscles are the biggest and usually the most visible. Exercisers often know these muscles by name and use carefully-chosen exercises to target them.
However, delve a little deeper, and you’ll find many other muscles that are every bit as important. While you usually can’t see these muscles, they’re always working in the background, providing aid and support.
In some instances, tightness or weakness in these lesser-known muscles can cause pain and dysfunction. After all, a chain is only as strong as its weakest link. For example, a weak rotator cuff can wreak havoc on your shoulder joint.
In this article, we examine the role of the quadratus lumborum muscle and reveal the best stretching and strengthening exercises for this unsung hero of the lower back.
Quadratus Lumborum Anatomy
The quadratus lumborum, or QL for short, is a deep back muscle. That means it lies beneath other muscles, including the lats and paraspinal muscles. QL is a large, flat muscle located between the iliac crest of your upper pelvis and your 12th (lowermost) ribs.
There are two QL muscles – left and right – that can work independently as well as together.
The functions of the quadratus lumborum are:

Lateral flexion of the spine – bending sideways.
Extension of the spine – bending backward.
Stabilizing the spine – preventing unwanted movement.

QL tightness can affect your lower back and pull your spine sideways, putting undue stress on your hips, lumbar spine, and intervertebral disks. In contrast, a weak QL can reduce lumbar spine and hip complex stability, increasing your risk of injury.
7 Best Quadratus Lumborum Stretches
Do you feel like you’re being pulled sideways? Do you have pain in one side of your lower back? Are your hips uneven heights? If so, your QL could be tight. Use these stretches to restore your QL to its ideal resting length.
1. Standing QL stretch
The standing QL stretch is probably the most basic way to lengthen your quadratus lumborum. Requiring no equipment and minimal space, it’s the ideal stretch for home exercisers. You can also do this exercise after long periods of sitting to release any accumulated QL muscle tension.
Steps:

Standing tall, cross your left foot over your right foot.
Raise your left arm above your head.
Lean your upper body over to the side, gently pushing your hips in the opposite direction to intensify the stretch.
Hold for 30-60 seconds, and then relax.
Repeat on the opposite side.

Muscles Targeted:

Primary: Quadratus lumborum, latissimus dorsi, obliques.
Secondary: Erector spinae, rectus abdominis.

Benefits:

An easy exercise to learn.
Very spine-friendly.
Provides a welcome lat stretch as well as elongating your QL muscle.

Tips:

Note any left-to-right flexibility imbalances and spend more time on the side that feels tightest.
Keep your hips and shoulders square to maximize the effect of this stretch.
You can also do this exercise standing next to a wall for support:

2. Gate pose
Gate pose is a yoga exercise for your QL, lats, lower back, abs, and hips. It’s an effective way to stretch and relax all the muscles on one side of your body. Because there are two sets of QL muscles, it’s quite likely that you will find that one side is tighter than the other. If this is the case, spend more time stretching the side that feels most restricted.
Steps:

Kneel down so you’re in good posture, with your torso upright and shoulders down and back.
Move one foot out and away to the side so your leg is straight. Engage your core and glutes.
Next, slide your hand down your outstretched leg while simultaneously raising your other arm above your head.
Lean over as far as is comfortable, taking care not to twist your shoulders or hips.
Hold this position for 30-60 seconds, and then slowly relax.
Swap sides and repeat.

Muscles Targeted:

Primary: Quadratus lumborum, latissimus dorsi, obliques.
Secondary: Erector spinae, rectus abdominis, adductors.

Benefits:

A very comfortable stretch.
Easy to modify based on your current flexibility level.
Quite relaxing and an excellent way to ease tension in your lower back and hips.

Tips:

Kneel on a folded mat for comfort.
Increase the stretch as you exhale and feel your muscles relaxing.
Gently ease your open armpit backward to deepen the stretch.

3. Triangle pose
The triangle pose is another yoga stretch that involves multiple lateral chain muscles, including your QL. The advantage of this pose is that you do it standing, which leads to a deeper quadratus lumborum stretch. However, it’s also a more challenging exercise, so make sure you master the gate pose before trying it.
Steps:

Stand with your feet slightly wider than shoulder-width apart. Your right foot should face forward, while your left foot should be turned out at a slight angle.
Raise your arms so they’re parallel to the floor, palms facing down.
Hinge at your right hip and lower your right hand down your right leg.
Simultaneously extend your left arm up toward the ceiling.
Hold this position for 30-60 seconds.
Switch sides and repeat.

Muscles Targeted:

Primary: Quadratus lumborum, latissimus dorsi, obliques.
Secondary: Erector spinae, rectus abdominis, adductors.

Benefits:

Provides a deep stretch for your QL and other waist and lower back muscles.
Performed standing, so no mat required.
Good for developing full-body positional awareness and balance.

Tips:

Experiment with the width of your stance to see what feels most comfortable.
Place your lowermost hand on a raised surface, i.e., a yoga block, to take the stress off your lower back.
Do this stretch on a non-slip surface, preferably barefoot, for stability and safety.

4. Seated QL stretch
Muscle tightness can strike at any time, but it’s most often caused by prolonged sitting, e.g., while you’re at work. Standing up and stretching is not always convenient – your boss may get upset! The good news is that you can stretch your QL without leaving your desk.
Steps:

Sit on the edge of your chair with your legs bent to 90 degrees, your shins vertical, and your feet planted firmly on the ground. Get into a good, upright posture.
Raise your right arm above your head and gently lean over to the left. Keep both sides of your butt on your chair.
Hold for 30-60 seconds, and then swap sides.

Muscles Targeted:

Primary: Quadratus lumborum, latissimus dorsi, obliques.
Secondary: Erector spinae, rectus abdominis.

Benefits:

An excellent exercise for office workers.
An ideal stretch for beginners.
An easy exercise for those with less mobility, e.g., older or chair-bound.

Tips:

This exercise works best on a chair without wheels.
You can also do this exercise while sitting on a bench or stool.
Sit on the floor with your legs crossed if you wish:

5. Child’s pose
Child’s pose gently eases your spine into a flexed position, stretching your quadratus lumborum and other lower back muscles. This exercise is excellent for releasing tension from your posterior chain. It is ideal for people with mild lower back tightness or pain. A few minutes in child’s pose is a great way to cool down after your workout.
Steps:

Kneel on all fours with your arms straight and shoulders above your hands. Your knees should be below your hips.
Ease your butt back and sit on your heels.
Lower your chest down toward the floor while keeping your arms extended in front of you.
Remain in this position for 1-5 minutes, going deeper as you feel your muscles relax.
Walk your fingers further away from you to deepen the stretch. You can also place your hands on yoga blocks.

Muscles Targeted:

Primary: Quadratus lumborum, erector spinae, latissimus dorsi.
Secondary: Gluteus maximus.

Benefits:

A gentle stretch for your QL and lower back.
A very relaxing, calming exercise.
An ideal exercise for cooldowns.

Tips:

Kneel on a folded mat for comfort.
Breathe slowly through your nose to maximize relaxation.
Experiment with different knee positions to find what’s most comfortable.

6. Knees-to-chest stretch
The knees-to-chest exercise provides a gentle stretch for your quadratus lumborum and other lower back muscles. Using your arms means you can increase the depth of the stretch as you feel your muscles start to relax.
Steps:

Lie on your back with your legs bent and feet close to your butt.
Lift your legs and hold on to the backs of your thighs.
Gently pull your knees toward your chest.
Hold for 30-60 seconds, and then relax.

Muscles Targeted:

Primary: Quadratus lumborum, erector spinae, latissimus dorsi.
Secondary: Gluteus maximus.

Benefits:

A gentle, relaxing stretch.
An ideal stretch for deconditioned exercisers.
Excellent for easing lower back tension and stress.

Tips:

Keep your shoulders and upper back on the floor.
Rest your head on a pillow or yoga block for comfort.
You can also do this exercise by lifting one leg at a time:

7. Dynamic standing QL stretch
Static stretches are great for easing muscle tension and increasing flexibility. Still, they tend to put your muscles to sleep and reduce contractility. As such, static stretches are ideal for cooldowns but less useful for warm-ups. This dynamic stretch won’t deactivate your muscles and is an excellent way to prepare your QL for your upcoming workout.
Steps:

Stand with your feet about shoulder-width apart, knees slightly bent. Hold your arms down by your sides.
Without twisting your hips or shoulders, lean to the left and stretch your hand down the outside of your leg.
Stand upright and repeat for 10-15 reps.
Switch sides and do the same number of reps on the right.

Muscles Targeted:

Primary: Quadratus lumborum, erector spinae, rectus abdominis.
Secondary: Hip abductors.

Benefits:

An excellent warm-up exercise.
Good for mobilizing your lower back before more intense activities.
An easy exercise to learn and ideal for novices and less fit people.

Tips:

Keep your knees slightly bent throughout.
Take care not to twist your hips or shoulders.
You can also do this exercise in an alternating fashion.

7 Best Quadratus Lumborum Strengthening Exercises  
Weak quadratus lumborum muscles can increase your risk of back pain and injury. You need strong QLs to stabilize your lumber spine and prevent unwanted lateral movements.
While most people should train both sides of their QL, you may find that one side is weaker than the other. In this case, do an extra few reps or sets for the weaker side so it can catch up with the stronger side.
1. Bird dog
Bird dogs are a useful exercise that works your glutes, core, shoulders, and upper back. It’s also an effective quadratus lumborum strengthener. During this exercise, you must use your QL to stabilize your lumbar spine, which is one of its most critical functions.
Steps:

Kneel on all fours with your arms straight and shoulders above your hands. Your knees should be below your hips. Brace your core.
Extend one arm forward and your opposite leg backward until they’re parallel to the floor.
Return to the starting position and repeat on the other side.
Alternate arms/legs for a desired number of reps.

Muscles Targeted:

Primary: Rectus abdominus, transverse abdominus, quadratus lumborum, erector spinae, gluteus maximus. 
Secondary: Hamstrings, deltoids.

Benefits:

A very spine-friendly exercise.
Teaches you how to brace your core while moving your arms and legs.
A great way to warm up before more demanding activities.

Tips:

Kneel on a folded mat for comfort.
Take care not to arch your lower back, as doing so increases your risk of injury.
Keep your core braced throughout.

2. 45-degree back extensions
This exercise provides a great way to overload your lower back and QL to make them stronger. However, to avoid injury, you must keep your spine in a neutral position, i.e., do not allow it to round. 45-degree back extensions are also an awesome glute and hamstring builder.
Steps:

Climb aboard the 45-degree back extension machine. Place your hips against the leg pad and your feet on the footplate. Bend your knees slightly.
Lean as far forward as your flexibility allows and without rounding your lower back.
Push your hips forward and raise your upper body back up so your shoulders, hips, and feet form a straight line.
That’s one rep – keep going!

Muscles Targeted:

Primary: Erector spinae, quadratus lumborum, gluteus maximus, hamstrings.
Secondary: N/A.

Benefits:

An effective way to overload your lower back muscles.
A very accessible exercise as most gyms have a 45-degree back extension machine.
A proven glute and lower back developer.

Tips:

Make this exercise harder by bolding a barbell in your hands or a weight plate across your chest.
You can also do this leg using one leg at a time to increase the overload on your glutes and hamstrings.
No 45-degree back extension machine? No problem – you can also do this exercise with your hips resting on a stability ball:

3. Side plank
Everyone knows that side planks work the obliques. But they’re also an excellent exercise for your quadratus lumborum. Best of all, because they’re isometric or static, they put very little stress on your spine, so they’re ideal for back pain sufferers.
Steps:

Lie on your side and rest on your lowermost forearm and elbow. Brace your core.
Lift your hips off the floor so your body is straight.
Hold this position for the required duration.
Lower your hips to the floor, roll over, and repeat on the other side.

Muscles Targeted:

Primary: Obliques, quadratus lumborum, rectus abdominis, erector spinae.
Secondary: Deltoids, hip abductors.

Benefits:

A very lower-back-friendly core exercise.
Good for increasing lateral stability and strength.
Do this exercise anywhere and anytime, as no equipment is required.

Tips:

Do not hold your breath during this exercise.
Rest your elbow/forearm on a folded exercise mat or foam pad for comfort.
Push your hips up toward the ceiling to maximally engage your QL and obliques.

4. Dumbbell side bend
The great thing about dumbbell side bends is that you can increase or decrease the weight to suit your fitness and how many reps you want to do. Use light weights for high reps to improve your endurance or heavy weights for low reps to build strength. With this exercise, you are the boss!
Steps:

Hold a dumbbell in one hand, arm down by your side.
Stand with your feet shoulder-width apart, knees slightly bent. Brace your core.
Lean sideways and lower the dumbbell down the outside of your leg.
Stand up straight and repeat.
Do the same number of reps on both sides.

Muscles Targeted:

Primary: Obliques, quadratus lumborum, rectus abdominis, erector spinae.
Secondary: Forearms.

Benefits:

An excellent way to overload your lateral chain muscles.
An accessible exercise as all you need is a single dumbbell.
A great exercise for building more muscular abs, a tighter waist, and a stronger lower back.

Tips:

Do NOT use two dumbbells, as doing so make the exercise much less effective.
Keep your hips and shoulders square throughout.
Use lifting straps if your grip fatigues before your core.

5. Single-arm farmer’s walk
Farmer’s walks are a popular conditioning exercise. It’s also one of the events often contested in strongman competitions. However, done using a single dumbbell or kettlebell, the farmer’s walk is also a tremendous quadratus lumborum exercise. Carrying an offset load forces you to use your QL to stabilize your lumber spine. Think of single-arm farmer’s walks as a moving side plank.
Steps:

Stand side-on to a dumbbell or kettlebell.
Squat down and grab your weight with the closest hand. Pull your shoulders down and back, and brace your core.
Stand up straight and then go for a walk around your training area.
Continue for the desired duration or until your grip starts to fail.
Lower the weight to the floor, swap sides, and repeat.

Muscles Targeted:

Primary: Obliques, quadratus lumborum, rectus abdominus, erector spinae, forearms.
Secondary: Upper traps, calves.

Benefits:

A highly functional exercise.
A great way to build a stronger grip and core.
An excellent calorie burner and cardio finisher.

Tips:

Keep your hips and shoulders level throughout your set.
Do this exercise with any heavy implement, including a barbell.
You can also do this exercise with your weight above your head – the waiter’s walk:

6. Kettlebell suitcase deadlift
No space to do farmer’s walks? We hear you! The good news is that you can get all the benefits of farmer’s walks without taking a single step. Suitcase deadlifts work in much the same way, but you do them on the spot. This is an ideal exercise for anyone who works out in a small gym.
Steps:

Stand side-on to a kettlebell. Your feet should be roughly shoulder-width apart.
Squat down and grab your weight with the closest hand. Pull your shoulders down and back, and brace your core.
Drive your feet into the floor and stand up, taking care not to round your lower back or allow your hips to rise faster than your shoulders. Do not lean to the side or twist your hips or shoulders.
Lower the weight back to the floor, reset your core, and repeat.
Continue for the desired number of reps, and then swap sides.

Muscles Targeted:

Primary: Quadriceps, hamstrings, gluteus maximus, obliques, quadratus lumborum, forearms.
Secondary: Upper traps, biceps.  

Benefits:

A very functional core, forearm, and lower body exercise.
A great way to fix left-to-right strength imbalances.
A home gym-friendly alternative to conventional deadlifts.

Tips:

Use gym chalk on your hands to stop them from slipping.
You can also do this exercise with a dumbbell or barbell.
Place your kettlebell on a raised platform if you find it hard to bend over and reach the floor without rounding your lower back.

7. Medicine ball rotational slam
Most quadratus lumborum exercises are performed slowly and smoothly. While that’s fine for building endurance and strength, it’s less useful for developing muscle power, which is your ability to generate force quickly and is an integral part of most sports. Power training should be part of your workouts if you’re an athlete. Medicine ball rotational slams are one way to build a more powerful QL.
Steps:

Stand with your feet shoulder-width apart, knees slightly bent. Hold a medicine ball in front of you. Brace your core and set your shoulders.
Raise your arms above your head and, using a twisting motion, throw the ball down at the floor to the outside of one foot.
Catch the ball as it bounces, lift it up, and hurl it down to the other side.
Continue for the desired number of reps.

Muscles Targeted:

Primary: Rectus abdominis, obliques, quadratus lumborum, latissimus dorsi.
Secondary: Deltoids, hip flexors.

Benefits:

An explosive exercise for building core rotational power.
A fun, satisfying workout.
An excellent stress reliever.

Tips:

Do not use a gel-filled medicine ball, as they’re prone to splitting.
Rise up onto your toes and put your entire body into each throw.
Wind up each throw using a circular arm action to increase core and QL engagement.

FAQs
Do you have a question about quadratus lumborum stretching or strengthening exercises? No problem, because we’ve got the answers!
1. How do I isolate my QL muscle?
Whether you are stretching or strengthening, you cannot isolate the quadratus lumborum. Invariably, it works in conjunction with several other muscles, including your obliques, rectus abdominis, and erector spinae.  
So, when you try to stretch or strengthen your QLs, you’ll also be working other muscles. This is no bad thing, as that’s how the QL works in nature – with other muscles and never alone.
2. How long should I hold QL stretches for?
The time you hold a stretch depends on what you are trying to achieve. For example, if you are stretching to maintain your current flexibility, you only need to hold a stretch for 15-20 seconds. This should be enough to prevent your flexibility from decreasing.
However, if you want to improve your flexibility, you need to hold your stretches for longer, usually 30-60 seconds. During this time, you should try to increase the depth of your stretch as you feel your muscles relax.
You don’t need to choose between these two durations. You may have one QL tighter than the other, so you could do short maintenance stretches on one side and longer developmental stretches on the other to fix the imbalance.
3. Will training my QL make my waist thicker?
The quadratus lumborum is a relatively long, slender muscle. As such, while training it will produce some hypertrophy or growth, it won’t make your waist thicker. If anything, a better-developed QL with give you a tighter waist.
Too much body fat is a far more common reason for having a thick waist. Too much muscle mass around the midsection is rarely a problem.
4. Some of these QL exercises hurt my back – what gives?
The quadratus lumborum muscles are located on the sides of your lower back. As such, overstretching can cause lower back pain. Also, exercises that affect your QL invariably involve your lower back.
If any of these exercises hurt, you should stop immediately, check that you are doing them correctly, and gently try again. Should the pain persist, skip the movement that bothers you can try something else.
Finally, if you’re still experiencing QL or lower back pain, get it checked out by a medical professional, as it could require treatment. Never train through pain, as that will probably make it worse.
5. Do I really need to stretch or strengthen my QL?
When it comes to prehab and rehab stretching and strengthening, you should choose your exercises based on your needs. For example, if your QL feels tight, limits your lateral movements, or causes pain, stretching could help. In contrast, if you lack lateral stability, you probably need to strengthen your QL.
However, if you have no such issues, you may not need to spend time on your QL. It’s probably getting sufficient indirect work from the rest of the exercises in your training program.
Wrapping Up
While the quadratus lumborum is a lesser-known back muscle, it’s still important. A weak QL can cause lumbar instability and dysfunction. In contrast, a tight QL can affect your posture and cause pain.
Thankfully, stretching and strengthening the QL is relatively simple, and the exercises for both of these purposes are simple and easy to perform. Many can be done at home as they require no special equipment.
But before you head off to stretch or strengthen your QL, you need to understand that it may not need any extra work. If you have no noticeable tightness or weakness in this area, your QL is probably strong and flexible enough.
That said, if you do need to pay more attention to your quadratus lumborum, you now know the best exercises to use.