Back · Bodyweight
Roll Lower Back (Side) Lying on Floor
How to do the roll lower back (side) 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 side with a foam roller under the side of your lower back, just above the hip. Brace your core and roll slowly along the muscles beside the spine, staying off the bony spine. Pause on tight spots, then switch sides.
- 1Release through the muscles beside the lower spine
- 2Pressure staying on the soft tissue, not bone
- 3Tension easing as you breathe into the area
Common mistakes
- Don't roll on the spine or kidneys
- Avoid aggressive pressure on the lower back
- Don't let your core go soft and dump into the roller
Muscles worked
The roll lower back (side) lying on floor mainly works the lower back, with the lats and obliques assisting.
- Lower BackPrimary
- LatsSupport
- ObliquesSupport
- Lower AbsMinor
Kovo programs the roll lower back (side) 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.