Roll Lower Back Side Lying On Floor

Muscles worked

Setup

1. Lie on your side with the foam roller positioned horizontally under your lower ribs, just above the waist.
2. Extend your bottom arm straight out along the floor or bend it to support your head.
3. Bend your top leg and place the foot flat on the floor in front of your bottom leg to act as a kickstand for stability.
4. Place your top hand on the floor in front of your chest to help control your movement and pressure.

How to do it

1. Use your legs and top arm to slowly roll your body up and down, moving the roller between the bottom of the ribcage and the top of the hip bone.
2. Inhale deeply as you move, and exhale slowly as you apply pressure to particularly tight or tender areas.
3. Maintain a slow, controlled tempo, aiming to move only about one inch per second.
4. When you find a 'trigger point' or sensitive spot, pause and hold for 20-30 seconds while focusing on deep belly breathing.

Form checklist

• Avoid rolling directly onto the floating ribs or the bony part of the hip (iliac crest).
• Keep your core slightly engaged to prevent your lower back from sagging or arching excessively.
• Maintain a neutral neck position, avoiding any strain or awkward twisting of the head.
• Ensure you are rolling the soft tissue on the side of the trunk, not directly on the spine.

Pro tips

• Slightly rotate your chest toward the floor or toward the ceiling to find different 'hot spots' in the obliques and lats.
• Focus on 'melting' into the roller; if you tense up your muscles in response to the pressure, the release will be less effective.

Make it harder

• Stack your legs on top of each other instead of using the top leg as a kickstand to increase the weight and pressure on the roller.
• Lift your bottom arm and hip slightly off the floor to put your full lateral body weight onto the foam roller.

Frequently asked

What muscles does the roll lower back side lying on floor work?

The roll lower back side lying on floor primarily targets the lats and obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the roll lower back side lying on floor?

The roll lower back side lying on floor uses foam roller.

Is the roll lower back side lying on floor good for beginners?

Yes. The roll lower back side lying on floor is a beginner-friendly movement and a strong foundation to build on.

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