If your QL is tight on only one side, it's not random. Your body is telling you exactly what's going on. The QL hikes the hip up and extends the back. So whichever side is tight is most likely the side you're rotated out of. That hip sits more forward, internal rotation is limited, and the QL has to hike up to compensate for what the hip can't do. Stretching it out gives you temporary relief. But if the rotation imbalance is still there, it's coming right back. Quick self-check: If your QL is tight on one side, test internal rotation on that same side hip. If it's limited, this is probably your issue. Two drills to start balancing this out. First — place something under that same side knee. Set up on your forearms, knees wide, feet narrow, elbows and hands the same. Gently press and breathe. You'll feel a stretch through the back of the pelvis. Second — do a gentle reach against a wall. Press your low back into the wall but don't force it. Long exhales, soft inhales. You're getting the abs on that side to engage while opening the back of the hip. That's a great start. But if this has been going on a long time, you're gonna need more than a couple drills. Comment RELIEF and I'll get you the help you need. #qlpain #quadratuslumborum #lowbackpain #hiprotation #hipimbalance - @corypaynetraining