Lie on your back on the floor with your knees bent and feet flat. Place a foam roller under your lower back, aligned with your spine.
- Gently roll back and forth on the foam roller, focusing on the area along your spine.
- Adjust your body position to target different sections of the erector spinae.
- Maintain a slow and controlled movement to avoid discomfort.
How to perform the Roll Erector Spinae Lying on Floor
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Erector Spinae Lying on Floor using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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