# Quadratus Lumborum Where is it and where does it attach? - Yoganatomy > Source: https://www.yoganatomy.com/quadratus-lumborum-yoga-anatomy/ > Updated: 2023-10-12T18:09:47+00:00 > Type: Post > Categories: Anatomy, Torso | Tags: muscle, quadratus lumborum, trigger points The details of quadratus lumborum are discussed in a way that helps you learn more about the muscle relative to practicing yoga postures. --- ## Breaking down quadratus lumborum Let’s help you understand the basics of the quadratus lumborum muscle. We’ll cover where it attaches (its origin and insertion), as well as how and when it contracts (its action). - The word “quadratus” refers to the fact that the [muscle](https://www.yoganatomy.com/tag/muscle/) has what looks like four distinct sides. - Lumborum refers to an area of the body, the lumbar area of the spine in particular. - Quadratus lumborum is often abbreviated as “QL” ## Quadratus lumborum attachments - The QL attaches to the iliac crest. More specifically, it attaches to the top and back part of the pelvis. (Remember, the bone at the top and back of the pelvis is called the ilium.) - QL also attaches to the transverse processes of the lumbar vertebrae. It usually attaches to just the top four lumbar vertebrae. Remember that the transverse processes are the bony parts that stick out to the side of each vertebra. - Finally, QL also attaches to the 12th rib. The 12th rib is the last (lowest) rib. It’s also known as a floating rib because it does not attach to the rib cage. ![Quadratus Lumborum Muscle Attachments](https://www.yoganatomy.com/wp-content/uploads/2018/05/quadratus-lumborum-muscle-attachments-1.png) ## Quadratus lumborum actions This muscle has three potential actions: - It extends the spine as in shalabasana. - QL contracts to bring the ribs closer to the pelvis on the same side, which is known as lateral flexion - The QL can lift the pelvis toward the lower ribs on the same side. We often refer to it as the “hip hiker” for that reason. ## Which postures cause this muscle to contract? [![quadratus lumborum muscle in dhanurasana](https://www.yoganatomy.com/wp-content/uploads/2017/08/dhanurasana-yoga-anatomy.jpg)](https://www.yoganatomy.com/wp-content/uploads/2017/08/dhanurasana-yoga-anatomy.jpg) *Dhanurasana uses the quadratus lumborum and the paraspinal muscles.* [![quadratus lumborum muscle in parighasana](https://www.yoganatomy.com/wp-content/uploads/2017/08/parighasana-front.jpg)](https://www.yoganatomy.com/wp-content/uploads/2017/08/parighasana-front.jpg) *Parighasana uses quadratus lumborum along with the paraspinal muscles.* ## Which postures lengthen this muscle? [![quadratus lumborum in parighasana](https://www.yoganatomy.com/wp-content/uploads/2017/08/parighasana-knee-in.jpg)](https://www.yoganatomy.com/wp-content/uploads/2017/08/parighasana-knee-in.jpg) *Note that the left side gets longer (stretches) while the right side gets shorter (contracts).* ![triangle asana yoga anatomy posture](https://www.yoganatomy.com/wp-content/uploads/2026/07/Triangle_quadratus_lumborum_yoga.png) *The quadratus lumborum on Marsha’s left side is lengthened in the adjustment below. This adjustment accentuates that part of the pose.* ## Common problems and additional information This muscle is often associated with back pain, [SI joint pain](https://www.yoganatomy.com/sit-bone-pain-revisited/), and can be part of a larger pattern of anatomical dysfunction. I have already [written a more detailed article](https://www.yoganatomy.com/2013/02/quadratus-lumborum-ql-a-real-pain-in-the-back/) about this muscle. It can also be part of a larger pattern in the [psoas and gluteal relationship](https://www.yoganatomy.com/2012/11/gluteal-psoas-relationship/). I often associate [muscles](https://www.yoganatomy.com/tag/muscle/) in this area as part of the “splinting” response from the body when a spinal disc between the vertebrae bulges or herniates. Muscles in the surrounding area tighten or “splint” to protect and prevent further movement in the area. ## Trigger points [![Quadratus Lumborum Trigger Points](https://www.yoganatomy.com/wp-content/uploads/2013/12/quadratus-lumborum-2-tp.jpg)](https://www.yoganatomy.com/wp-content/uploads/2013/12/quadratus-lumborum-2-tp.jpg) [![Quadratus Lumborum Trigger Points](https://www.yoganatomy.com/wp-content/uploads/2013/12/quadratus-lumborum-1-tp.jpg)](https://www.yoganatomy.com/wp-content/uploads/2013/12/quadratus-lumborum-1-tp.jpg) [![Quadratus Lumborum Trigger Points](https://www.yoganatomy.com/wp-content/uploads/2013/12/quadratus-lumborum-3-tp.jpg)](https://www.yoganatomy.com/wp-content/uploads/2013/12/quadratus-lumborum-3-tp.jpg)