Back · Bodyweight
Roll Erector Spinae Lying on Floor
How to do the roll erector spinae lying on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with a foam roller across the long muscles running beside your spine. Brace your core and roll slowly along the erector spinae from the mid-back toward the hips, staying off the spine itself. Pause on tight spots and breathe.
- 1Release along the long muscles beside the spine
- 2Pressure tracking the erectors, not the bone
- 3Tension easing as you exhale into tight spots
Common mistakes
- Don't roll directly over the spine
- Avoid bouncing or fast passes
- Don't hyperextend the lower back over the roller
Muscles worked
The roll erector spinae lying on floor mainly works the lower back, with the lats assisting.
- Lower BackPrimary
- LatsSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the roll erector spinae lying on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.