Side Planks – Exercise of the Weak

f you read my blog last week on Friday, we spoke about the QL  (you can go back and take a look here) So, how do you know if you have a weak Quadratus Lumborum (QL) Muscle? Perform a side plank and see how long you can hold it. Then, compare it to the other side. If you perform 60 seconds on the right side plank and 30 seconds on the left side plank, the left is weak and you need to strengthen it.

For a beginner, incorporate the following exercises into every program to help strengthen the QL.

Side Planks—Modified #1 and #2, Modified Side.

For the Modified Side Plank #1 – start in a regular Side Plank Position on the floor, but for this – bend the knees at 90 degrees.  Make sure the elbow is right under the shoulder, and the body stays in a straight line.  Do for set number of seconds for each set.

For the Modified Side Plank #2 – start in a regular Side Plank Position on the floor, but for this – bend the bottom knee at 90 degrees, letting the knee and ankle help for support. Make sure the elbow is right under the shoulder, and the body stays in a straight line. Do for set number of seconds for each set.