As training gets weird and sleeping on one side every night, my QLs start to light up and that’s not helpful for squatting every day. So I started to modify an old movement I used to do.
Enter the “QL warmup sumo sway” or whatever. The goal is to use your adductors and glutes to move your hips side to side and later, in a small circle while in a “compromising” position. Contracting your core and maintaining the rib-pelvis relationship is key by maintaining a slightly tucked pelvis. Keeping slightly knocked knees and hips let you rely less of structural stability and more on active stability.
You can feel the QLs eccentrically and concentrically contract as you move back and forth. This also helps me “find my obliques” as they help contra-stabilize the pelvis as agonists to the QLs. Rather than just stretching and strengthening one muscle, the QLs, I’m finding more success with integrating the stretch and strengthening modalities with other muscles within the system most appropriate for accomplishing the goal. .
And once these QLs tell the brain “sup brain, look! I can be loaded in both full contraction and lengthening, so no need to manifest pain over here,” I am able to move pain and stiff-free. Running 2-3 sets of 10 each side with a mild pause at each terminal sway. Maybe long term this will help de-innervate or desensitize that area. It only takes a minute, perhaps this will help someone else. Ignore my awkwardness as this was filmed while waiting for a bathroom - 1 hour ago