QL (Quadratus Lumborum)
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- Опубліковано 20 вер 2024
- For my exact program, with your own questions answered and form coached under 24 hours, 7 days a week, for $49.50/month with no long-term contract: www.atgonlinec...
For the equipment shown: atgequipment.com
To see if there is an ATG coach near you: map.atgforcoac...
And for the foot-inspired basketball shoes my friends and I made: uncivilizedsne...
(I had one error in this video, which I posted this morning. My apologies! I edited out the error and have now reposted.)
0:54 top left. Sorry guys I had to say
@@alanESV2good catch thank you! Will look out for that on the next one
could you please do a routine for tension headaches caused by shortened and stiff neck, shoulder and chest muscles? mine are so bad they're debilitating and my flexibility is ruined from sitting so long, to the point my posture can't be corrected enough to maintain good posture for most exercises. i think a tendon lengthening and strengthening approach like your knee protocol is needed.
@@consumer1073 are you sure you don't have a cervical disc being pinched? You can do lots of heat and ice and self massage at home for those areas also
Couldn’t have timed this better. I started at 589lbs I’m down 72lbs so far but my mobility has vastly improved since finding your vids man. Thank you
W
You got an @ to keep up?
that's fantastic keep going
@@alanESV2 I don’t sorry. I posted one short but it’s not my thing. I’m not comfortable on camera at all 😂.
Way to go! Thanks for sharing and keep it up!
Ben, you deserve some kind of humanitarian award for the value you have brought to the human population. I hope the universe rewards you as much as you have benefitted us. Keep being awesome!
Really appreciate that!
I was sore for 2.5 weeks after doing 3 sets of 10 reps for one workout. Talk about a wake up call.
Definitely can be an undertrained movement!
Thank you Ben all useful tips
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Short Summary for [How to Make Your Lower Spine More Protected & Athletic w/ The QL (Quadratus Lumborum)](ua-cam.com/video/ZH1umBje_K8/v-deo.html) by [Merlin](merlin.foyer.work/)
Title: Strengthen and Protect Your Lower Spine with QL Exercises
[00:01](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=1) Training QL for spine protection and athleticism.
[00:20](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=20) Increasing the height of your hands during a wall slide exercise adds more load to the lower spine protection and athletic performance.
[00:42](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=42) Properly train the QL muscle for strength and flexibility
[01:02](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=62) Start with one set initially for better results.
[01:18](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=78) Maintain the same plane of motion during back extension.
[01:43](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=103) Stretching the QL for lower spine protection and athleticism.
[02:06](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=126) Provide value through paid subscriptions for exclusive program access.
[02:25](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=145) Find a coach near you for guidance and support.
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Detailed Summary for [How to Make Your Lower Spine More Protected & Athletic w/ The QL (Quadratus Lumborum)](ua-cam.com/video/ZH1umBje_K8/v-deo.html) by [Merlin](merlin.foyer.work/)
Title: Strengthen and Protect Your Lower Spine with QL Exercises
[00:01](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=1) Training QL for spine protection and athleticism.
- Exercising the strength and flexibility of QL through back extension or seated poses is beneficial.
- Starting with seated poses against a wall can help maintain flexibility, progressing to more freedom as flexibility increases.
[00:20](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=20) Increasing the height of your hands during a wall slide exercise adds more load to the lower spine protection and athletic performance.
- Raising the hands higher increases the load on the lower spine.
- Adding a back extension can further increase the load on the lower spine and mimic a basketball crossover movement.
[00:42](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=42) Properly train the QL muscle for strength and flexibility
- The exercise can be performed with either foot in front and varying leg positions
- Increasing load by holding weight in hand is recommended for added challenge
[01:02](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=62) Start with one set initially for better results.
- Focus on consistency in your workout regimen rather than the amount of weight used.
- Choose a weight that feels comfortable for you, even if it's as low as 5 lbs.
[01:18](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=78) Maintain the same plane of motion during back extension.
- Perform one set of up to 20 reps per side for the back extension version I.
- Focus on reaching the elbow upward to engage the QL and avoid overusing the lower back.
[01:43](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=103) Stretching the QL for lower spine protection and athleticism.
- By performing a certain version, you can focus on stretching the QL.
- Looking up instead of going to the inside of the foot can target the outside of the foot.
[02:06](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=126) Provide value through paid subscriptions for exclusive program access.
- Access all programs like ATG, training methods, and beginner to advanced workouts.
- Benefit from a variety of programs focused on longevity, physique, and jumps.
[02:25](ua-cam.com/video/ZH1umBje_K8/v-deo.html&t=145) Find a coach near you for guidance and support.
- Coaches can offer full-time or occasional sessions.
- Links to coaches and equipment are in the video description.
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thank you verymuch
You are welcome!
Ben is very methodical in how he performs all the ATG exercises. Everything is intentional and LOVE when he explains why his head is facing a certain way or why feet staggered to replicate a cross over in basketball.
Just tried this yesterday. So grateful Ben’s approach makes working on weaknesses fun in that you now have potential to bulletproof it.
Really appreciate the support! Thank you!
What's up Goat Man! 🐐 Can you do a Purely GLUTE Protcol???
Have one on the ATG app already (Atgonlinecoaching.com)! If you perform movements like the forward sled, squats, and seated good mornings you are already on the right track!
Appreciate you sharing your knowledge Ben
My pleasure!
My tib bar arrived in the post today, got to try it out and it feels like it's hitting the perfect spot!
3 year old tib post injury leading to overextended ligaments and self-sustaining weakness in my dominant ankle (right) - I'm sick of not being able to run, been hitting raised atg split squats, seated calf raises, lots of mobility and flexibility, plus additional strength training.
Super impressed with the strength and flexibility gains after one month, barely any ankle pain except after I work it out - can't wait to see if this tib bar can help my progression to recovery - if this all works and I can get back to running / trail running even 10k, I will be forever indebted to your videos 😅
Wow thank you so much! Keep me posted! 🙏
@@TheKneesovertoesguy No really, thank you - all your advice and the results you had yourself have inspired me to give it a go and not give up on sports in my 20s, appreciate it mate 🙏
I absolutely love the work you're doing, and I trust you when it comes to the best mobility exercises out there.
By any chance, can you do a video for the traps muscles and neck?
This area seems to be quite problematic for me, besides my knee...
I'll be doing your lower back regimen today, and I'm absolutely looking forward to it!
Trap-3 Raise can be a gem for you and when it comes to neck ability I would watch this video: ua-cam.com/video/5Rn8iDZOzTk/v-deo.html&ab_channel=NsimaInyang
Love this channel
Thank you so much!
Can you make videos and tutorials for training trail runners?
Have a Distance Running Program on the ATG app! Would definitely focus on this video which shows how to strengthen from the ground up: ua-cam.com/video/_2RZkfw6Y1g/v-deo.html&ab_channel=TheKneesovertoesguy
Thank you! You are the goat bro!! 😁🙌🏻🐐☀️🔥
You are so kind! Means a lot!
@@TheKneesovertoesguy ayee my pleasure brother! I truly mean it from the heart, your an amazing human being and I’m honoured and so grateful to be able to learn from you and try help others too brother, take care and I wish you nothing but the good energy and happiness 😁🙌🏻💙☀️
You made this video for me on perfect timing man thanks you Ben! I've been applying your teachings to my own training and my clients training for the best 2 years and we have all been big fans increasing mobility, strength, stability whoa!
That's awesome! Thanks for sharing!
Been having some pain in this area, perfect timing!
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This exercise has transformed my back pain and mobility. From daily, chronic pain of 20 yrs+ to pain free most days and playing ITF Masters Tennis again (World Rank #170 for 50yo's and climbing) - QL combined with ATG Split Squats has been life changing!!!
That is incredible! Way to work and happy for you!
@@TheKneesovertoesguy yeah thank you! Following not only these exercises, but almost all of what you teach has really helped bulletproof my body. Should add that backwards running up gradient hills has been massive for tennis movement too (but please don't tell my opponents LOL!!!)
Thank you Ben for all the content you share.. love from India ..
My pleasure! Appreciate your support!
Incredible
Thanks!
I did this one and I am CRAZY SORE. I train abs frequently and workout 6x/week without fail. Haven’t been sore like this in forever. Thanks!
You are welcome!
Thank you for making the video ADHD friendly and dummy/ beginner friendly
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Thank you!! Thank you!!
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Love that word quadratus lumborum
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Impressive once again Ben
Thank you!
Thanks Ben, I'm really enjoying your videos.
How does a static side plank compare to these more dynamic stretches in strengthening the QL?
Nothing wrong with them, Copenhagen Planks can be great, we just like building strength through movement. Finding the QL Raise does a good job for this🙏
Excellent video content as always
I appreciate that!
I know you won’t see this but, I love you and the knowledge you give us
Really appreciate it!!
Keep up the great work Ben!
Thanks!
"Quadratus Lumborum"... feels good to put a name to the BANE OF MY EXISTENCE 🤣
If I go hard on the volleyball court for 2 sessions of 2 hours on a Sunday (common occurrence for me these days), I feel soreness on the right side in this exact spot sometimes the next day. Guessing it happens only when I jump a lot more than "average"?
Your options to train my anterior tibialis have essentially rid me of what I had feared might be early warning signs of "shin splints"... your knees-over-toes lunging technique has given me insane levels of strength, stability, and CONFIDENCE in my knees when doing squats heavier than I ever thought I would be able to do.
Let's see if I can work these techniques into my weekly routine and put an end to the occasional pain in the lower back after a long day of jumping and swinging my right arm repeatedly! 💪
Makes sense! Thank you! Keep me posted! 🫡🙏
Why didn't you include the standing version (one foot a bit more forward than the other) of the QL raise with a dumbbell in one hand, sliding it down the leg? Do you think that this isn't effective for stretch-strengthening the QL?
Still a great option and can use that if you want!
GREAT LEGS‼️
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Thank you Ben for your great videos! Does Wind Mill work the same for training QL at home with no equipment? Thank you!
Looks similar, however I would encourage trying the standing version of the QL Raise. Might feel a difference here🫡
@@TheKneesovertoesguy Merci :)
I have pain in the back of my left knee when I get up from sitting on my legs, do you have any idea what to do about it?
Could be due to lack of strength and mobility in the hamstrings. Movements like the nordic curl and elephant walk can both help address strength and length. Checkout this video: ua-cam.com/video/569CDXqqnC4/v-deo.html&ab_channel=TheKneesovertoesguy
Great video and lesson as always. How many times per week do you do the one set of 20 reps per side?
Thank you! I like 1-2x a week🙏🫡
Docs say my MPFL has been really stretched out and is causing knee dislocations
Are there exercises to strengthen/tighten my MPFL so i don't need surgery?
Can't guarantee results and there are no absolutes, however I used to have knee dislocations myself and found this can help: kneesovertoesguy.medium.com/does-your-knee-ever-pop-out-lock-and-then-have-to-be-popped-back-into-place-832c66b638cc
Is this a muscle or a spell from Harry Potter?
😂😂😂
Thank you Ben 🙏🏻
You are welcome!
sick video. imdealing with lower back pain. when it try to do this up against a wall, i feel like i cant stop my pelvis from tilting and creating a lower back arch. on the off chance you see this, any advice?
I see! You could try to actively press your lower back into the wall before starting the exercise and starting with the lowest regression of hands on head, working through a range that maintains that posture, or you could also simply do the standing version bodyweight which will take away the pelvic tilt issue. Both can work! Keep me posted!
A nice variation of this exercise is to get in a side plank with the arm extended, and dip the hip down. Had me sore for a week!
Good stuff!
Hey Ben! Really appreciate your content, you’ve really opened my mind up when I think of how to fix my health problems. Do you have a condensed kneesovertoes workout video that I can do in the gym/at home? I appreciate all the micro videos with all the detail, I just want something I can reference every time I go back to gym so I know exactly what exercises I should do and in which order. Thank you so much for your feedback and help. Truly an inspiration.
Appreciate the support! I like this as a 3x a week routine: 8-Step Zero Equipment Workout From The Ground Up
ua-cam.com/users/shortsNmL_Lj0ZcdY?feature=share
Another option...buy Ben's book knee ability zero, gives you each exercise and at the end of the book lists them in order...exactly what I needed. I've doing it for a few months now and I am slowly, very slowly getting more strength and flexibility! Also watnching Ben's vids as well!
I hurt my meniscus. Can I do these right now, while my knee is a little swollen.?😀
1. It wouldn’t be ethical of me (not a doctor) to ever advise medically.
2. If you can find exercises you enjoy, zero-pain, while recovering from injury, seems like a good idea for health vs zero exercise.
Use your own judgment. ✅🙏
How to adapt for lumbar scoliosis?
Don’t approach specific conditions, but this exercise + this approach can help: Everything I Know About The Lower Back
ua-cam.com/video/gtXb2updm3I/v-deo.html
@@TheKneesovertoesguy thanks for your content and answer. Will incorporate QL work!!
Can your program help if I have osteoporosis on my left hip? I feel pain on my left knee also but trying to heal myself and avoid surgery.
Can’t guarantee results, but have received hundreds of hip success stories and always a route to start: 4-Step Hip Flexor Protocol
ua-cam.com/video/ZhYQJveEfB0/v-deo.html
@@TheKneesovertoesguy thank you so much for the response. I’ve been watching all your videos and I am obsessed 🤩. You are so kind to share your knowledge with us. I started walking backwards and the pain is not as bad 🙏🏼. Wishing you continued blessings.
Hi. I should do this excercise when i have small herniatig L5/S1 and I feel tension in QL(little pain in this muscle after few reps) on the left side, In other side it's everything ok. maybe I should do some static exercises now
This exercise here could be beneficial! Would also checkout my whole low back breakdown here: Everything I Know About The Lower Back
ua-cam.com/video/gtXb2updm3I/v-deo.html
I'm sure your exercises help pretty much anyone that's willing to put the work into it. But I would like to know if it would be a good idea to start these exercises with a torn meniscus or if I should wait after my visit to an Ortho.
Can’t advise when you start, but if you can walk, you can start improving your knees: How to Start Improving Bad Knees Right Now
ua-cam.com/video/Jwu8f42rLuI/v-deo.html
Have actually helped many with the same knee issues!
@@TheKneesovertoesguy Thank you really appreciate the response. Some days are better than others, but yes I can walk. I also have plantar fasciitis so I kind of have a double whammy 🫤 thanks for the video. I just want to get back to what I started. I started working out and running to get my physical health in shape and just when I started to notice a real change in my performance and physical wellness that's when I tore my meniscus. At the time I didn't know what had actually happened, until I finally had an MRI last week. My injury happened in 2022 didn't really think to much of it thought I just needed some rest. Then ended up going to physical therapy where it started getting better but then worse all of sudden. So my therapist put my sessions on hold and said to get an MRI to really know what we're up against. I totally trust your advice and will incorporate your exercises. It's truly amazing how you healed yourself and help so many do the same thank you
I've had lower back and hip issues for the past 30-plus years--yet while I've only worked on ATG exercises for my legs, my back and hip issues are virtually nonexistent. So I'm wondering how well I'll do when I start implementing ATG exercises designed for the upper body.
Oh wow! That’s awesome! Can definitely benefit from the upper body ATG movements as well! Addressing the wrist, elbow, shoulder, etc.
@@TheKneesovertoesguy The reason why I have lower back and hip issues is because when I was still in high school I attempted to dunk a basketball on an outdoor 10-foot rim while it was raining. Because the court was slippery, before I took off, I slipped a bit, but I was still able to jump high enough to grab the rim with both hands. Unfortunately, because I slipped before takeoff the momentum of my body went sideways to the point where after grabbing the rim, my body swung to the point where it was almost parallel to the ground. Because the rim was also slippery I could not hang on so I came crashing down hard on my buttocks/pelvis/hip area despite bracing myself with my two hands on impact, and as a result broke a wrist in one arm while dislocating the wrist on the other arm. While I was still able to dunk a 10-foot rim until my early twenties, my lower back and hip would tighten up whenever I exerted myself while dunking or sprinting. I'm hoping one day I can return to form and dunk and sprint as fast in my fifties like I did when I was a teenager before this injury. Implementing your ATG method is crucial in my reaching this goal.
Would these help for someone with scoliosis?Or what would you recommmend?
Can be beneficial and would also checkout this video covering everything I know about the lower back: Everything I Know About The Lower Back
ua-cam.com/video/gtXb2updm3I/v-deo.html
your videos are awesome! I recently subscribed to your app to... which is also excellent!
Thank you so much! Appreciate the support!
Ben, I just got certified as a personal trainer, and I will definitely be including these exercises in my workouts and some of my clients!
As always, I try to steer as many people as possible to your videos!
Hopefully one day I'll open my own ATG-certified gym haha!
Thank you for improving all of our lives.
Have a beautiful day
Constantin
Congrats and thank you so much! Keep ATGforCoaches.com on your radar. Many coaches thriving there now. We’re continuing to work on map.ATGforcoaches.com so that ATG-style coaches can be found easily. It’s about to upgrade massively this year. 🫡
Hopefully, one day ATG training will be the gold standard for all personal trainers.
Would this exercise help shrink a bit of love handles? Errum.. I'm asking for a friend.. whom ate too many sweets this winter... 😬
Haha, I wish! It can burn some extra calories, as any exercise can. But perhaps my adding up enough exercises you enjoy, that help you stay mobile, your overall calories burned will more easily exceed what’s consumed. And ya, it’s tough to pass up during the holidays! What works for me is allowing myself 4 meals a week (20%, not more) of whatever I’d like, rather than all-or-nothing approach. Hope it all helps. 🙏
Are your exercises suitable to people over 50?
Absolutely! Every exercise scales and even work with members in their 70’s+! Always hope🫡
Hie Ben. My right awl muscle is tight and body shifts towards right side. May be this the reason of my knee pain during squat as I shift towards right side…?
Could be the reason! Can't diagnose the cause of the issue, but improving your pain-free ability will help!
Thank you!!
You're welcome!
Any tips for elbow pain such as golfers/tennis elbow? Appreciate everything you do. Thanks man
Have an elbow ability protocol you can checkout here: 8-Step Wrist & Elbow Protocol
ua-cam.com/video/z6gUNOFi6L8/v-deo.html
I do similar exercises every morning with yoga
Awesome!
Hi ben, in your pay program do yo have a goods routines for basketball players in summer?
Have an ATG Hoops program which could work great!
Where do I start if I barely can do the no weight option? I am so tight and weak at the same time. Would it still work if my split is less wide and I gently stretch to each side as much as possible?
That absolutely can work, finding your pain-free comfort level is key here🫡
windmills and bent press!
Awesome stuff!
How would a standing side bend (with a dumbbell/cable in one hand) compare to these movements?
I usually like to throw them in while doing curls, but I’m wondering if I’m missing out on anything by doing those vs what you’ve shown here.
Standing version still can work great! Nothing wrong with that🫡
Brilliant ❤️
Thank you!
What brand of dumbbells is that adjustable set?
This is a model I am working on myself!
@TheKneesovertoesguy Cool. I have dumbbells from 1 to 40kgs without skipping any increments, but have been thinking about trying to get my parents to start doing resistance training before they start getting too old (especially mum, because she might actually listen to me). So have been casually keeping an eye out for smaller adjustable dumbbells for her. She's 72 and about 5 foot 3, so large diameter 32kg+ dumbbells are a waste, and the plastic 6kg adjustable sets are silly and feel like junk.
A smaller diameter ~15kg set would be good for a lot of people who aren't younger men training for max strength, but are just trying to keep muscle and mobility as they age.
How can we become an ATG coach?
Can checkout atgforcoaches.com to become an ATG Certified Coach🫡
hey kneesovertoes guy. my name is Riley, I'm 15, and I am trying to get to my first dunk (and learn longevity) problem is: I have no idea where to start, whether its building my vertical- or adding injury prevention to my training, it all just seems like so much.
I have been a boxer for about a year and before that did some wrestling. I was living at a friend of mines house and he got me into basketball. My first week I did something stupid which was deciding to train in slides, and I rolled my ankle weird. That was just the beginning. Ive had so many little injuries pop up since ive started trying to play basketball on the regular that now I cant even pinpoint each exact one. what im looking for is two things- training for injury prevention, and training for getting a better vert/longevity in my knees/legs. any tips on just where to start? like how many days a week, what to do on those days ect...? anything helps.
Hey Riley! Would definitely checkout this video which I think is key for jumping higher: The Jump Video I Wish I Had Growing Up
ua-cam.com/video/79TWbE9vrQ4/v-deo.html
Thx man!
You are welcome!
How can I apply to be one of the ATG coaches?
Can checkout how to become an ATG Certified Coach at atgforcoaches.com
When I have got over my low back pain, apparently caused by a L4/L5 disc puncture, I must do this kind of exercises. Indeed, I dont know how to manage this situation right now. Im 31 and I have spent my last 2 years fighting with this fu#%@ pain. Whatever, thanks for the video once again. Regards from Canary Island.
You got this! Also make sure you checkout this video: Everything I Know About The Lower Back
ua-cam.com/video/gtXb2updm3I/v-deo.html
what shoes do you play basketball in?>
Uncivilized Sneaker: uncivilizedsneaker.com
For the algo!
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I jammed my right big toe many years ago, going from a headstand into Chaturanga.
Now the range of motion in my right big toe is less than my left big toe, which was not injured
How can I tell if it’s just in my foot not allowing the full range of motion in my right big toe versus some kind of injury that will not allow me to get the full range of motion back
I have been working on stretching out my toes working feet for a few years now and it made some progress but not enough
My right big toe joint is larger on the entered foot .
And advice ?
Oh shoot! Sorry to hear about the big toe issue! Can't diagnose the main cause of this here, but have an approach that builds from the ground up and can lead you in the right direction! Would love to help!
ua-cam.com/video/_2RZkfw6Y1g/v-deo.html&ab_channel=TheKneesovertoesguy
Thk, Do you have IG?
Yep! Here it is: instagram.com/kneesovertoesguy?igsh=MTV0ZjZ1bjgyYWMxMw==
Hello ben great information as always I really appreciate it, what do you think about zercher deadlifts?
I believe there isn’t a bad form of exercise, but this isn’t something I use or personally recommend. My approach to the lower back is everything I cover for the back: Everything I Know About The Lower Back
ua-cam.com/video/gtXb2updm3I/v-deo.html
What do you think of the standing variation of these exercises?
Works great as well!
Ben, much as I like the sitting variation, it doesn't give me the same stretch on the glutes (gluteus medius, I think) as the version on the back extension bench. Still very good, but the angle the torso has with respect to the legs produces a different kind of stretch/strength effect on me. Who knows, maybe it's because I'm all twisted 🙃. Since I rarely have access to the back extension bench, I wonder if the standing side bend (with dumbells/kettlebells) could be a substitute.
Standing side-bend can definitely still work here! Good option and hope this helps!
Dude, I'd love to see you hook up with Rafa Nadal. He obviously knows very well what he is doing but his body is breaking down from his ankles to his knees to his hips. Maybe he'd have another few years at the top-level with your help!
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First
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