Back Exercises #8 – Q.L. Sidebridges
Hey everybody,
Ready for another back exercise video? This week, the theme is:
Back Exercises
Today’s back exercise video is Q.L. Sidebridges. This muscle is one your true core stabilizers – very important muscle!
Hint: Try not to bend forward at the waist. Squeeze your glutes.
Have a great day,
Kareem
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I am really enjoying your exercises. I particularly like the way you explain in great detail the correct method of executing the moves.
Thanks, Louise!
You just made my day!
Hi Dr. K,
I’m loving your videos here and the personal video bootcamp, but I have some knee problems, and some of the squats and lunges get to be a little much. Are there any exercises that are good for strengthening knees without putting too much strain on them? Thanks so much.
My hubin did it taday he like.
Thank you for showing these great back stregthening exercises. I am finding them very helpful. The Q.L sidebridge is very similar to the side plank. Can you explain the differences to me?
GREAT great video thanks for all these videos 
Hey everybody,
Wow! Thanks for all the enthusiasm today – I’m smiling bigger than you know!
Sharon, great question.
Lunges, in specific, can be really hard on the knees (especially your back knee). How is your form when you lunge or squat? Do your knees stay behind your toes or are they crossing in front?
That would be my first suggestion. Also, do bridges seem to help or hurt?
In general, you’re going to want to choose exercises that don’t require a deep knee bend (i.e. squat between 1/4 the way or 90 degrees maximum, rather than a very deep knee bend into a ‘full squat’.)
Here are some ‘knee exercises’ that work on range of motion, proprioception, and/or strengthening:
Heel Slides
Wall Slides
Bridges
Squats
Reverse lunges (toe touching back foot)
Bridges
Quick Kicks
Bent-knee quick kicks
Single leg bridges
Bridge heel to toe on ball
Side Step Squat
Sumo walks
…or any of the above with the inclusion of unstable surfaces.
Of course, all of these exercises can be found in: http://LiftHardPlayHard.com (for those of you who might be wondering).
Hope this helps!
Have a great day and be careful – you really should only be doing pain-free exercise without consulting with a physician or physical therapist first.
So psyched you guys love these videos! Getting this feedback really helps me know where to take things in the future.
As for the difference between side plank and Q.L. Side Bridge. Side Plank is an isometric hold, making it good for maintaining erect posture. Q.L. Sidebridge involves what’s called an isotonic (moving) contraction and elongation of the quadratus lumborum muscle.
In general, as with any plank, you want to first get good at isometrics before progressing to anything more dynamic. Side plank is a great start, but the mobility you need for a Q.L. sidebridge is where you’ll want to get.
Have a great day,
Kareem
You must have been a fly on the wall last week when I had a conversation with a client regarding back injuries. Your timing couldn’t have been better! Thank you so much for all the help and information you provide. Your AWESOME!!!
Hi there, these were great exercises as I sometimes suffer from severe lower back pain. Thanks Dr K
Urzay
