QL Foam Roll
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Equipment Needed
Foam Roller
Target Muscle Group
Full Body
Primary Goal
Flexibility
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Instructions & Biomechanical Cues
1. Start by lying on your side with a foam roller positioned under your lower back, just above your hip. 2. Keep your legs stacked and your core engaged for stability. 3. Gently roll your body over the foam roller, moving it up toward your ribs and then back down toward your hip, focusing on the quadratus lumborum (QL) area. 4. Adjust your body position slightly to target different areas of the lower back and sides. 5. Continue rolling for about 30 seconds to a minute, breathing deeply to help relax the muscles, then switch sides and repeat.",
