Roll Erector Spinae Lying On Floor

Muscles worked

Setup

1. Sit on the floor with a foam roller behind you, positioned perpendicular to your spine.
2. Lean back so the roller is resting under your mid-back (thoracic region).
3. Bend your knees, place your feet flat on the floor hip-width apart, and lift your hips off the ground.
4. Cross your arms over your chest to pull your shoulder blades apart, exposing the muscles of the upper back.

How to do it

1. Use your legs to slowly push and pull your body, rolling the foam roller from the top of your shoulders down to the bottom of your ribcage.
2. Breathe deeply and slowly, exhaling as you move over particularly tight or tender areas.
3. Maintain a slow tempo, taking about 5-10 seconds to roll the length of your upper and mid-back.
4. If you find a 'trigger point' or knot, pause and hold pressure on that spot for 20-30 seconds until the tension dissipates.

Form checklist

• Keep your core engaged to prevent your lower back from arching excessively.
• Avoid rolling directly onto the lumbar spine (lower back) to protect the vertebrae.
• Keep your chin tucked slightly to maintain a neutral cervical spine.
• Ensure your hips stay elevated and your weight is distributed through your feet and the roller.

Pro tips

• To target the lats specifically, lean slightly to one side (about 15-30 degrees) while rolling to focus the pressure on the lateral edge of the back.
• Protract your shoulder blades by 'hugging' yourself as hard as possible; this moves the scapulae out of the way so the roller can reach the deep erectors and mid-traps.

Make it harder

• Extend your arms straight overhead to increase the stretch on the lats and change the leverage of the pressure.
• Use a firmer foam roller or a textured 'rumble' roller to provide deeper, more targeted tissue penetration.

Frequently asked

What muscles does the roll erector spinae lying on floor work?

The roll erector spinae lying on floor primarily targets the erector spinae, and also works the abs and glutes as secondary muscles.

What equipment do you need for the roll erector spinae lying on floor?

The roll erector spinae lying on floor requires no equipment — just your body weight.

Is the roll erector spinae lying on floor good for beginners?

Yes. The roll erector spinae lying on floor is a beginner-friendly movement and a strong foundation to build on.

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