Wall Glides

The Quadratus Lumborum (QL) muscle is a deep core muscle that can cause pain and tightness in the lower back, hip and butt. 

In addition, if there is trouble with this muscle then it can cause pain when turning in bed, when standing upright or when coughing and sneezing. 

These wall glides are a great way to mobilise the QL especially as they can be carried out almost anywhere.


  • Standing sideways, lean on a wall with the shoulder, feet 1-2 feet away and both together.
  • Keep shoulders down away from ears.
  • Tuck elbow into side (and back slightly) then slowly let your hip drop towards the wall until you feel a restriction (this is not always felt).
  • Return to the start.
  • You don’t need to force the movement or hold the stretch but nudge it gently.