Roll Erector Spinae Lying on Floor
Expert Advice
Keep the pressure moderate; too much pressure on the spine can be harmful.
How-to-do Steps
- Lie on the floor with the foam roller positioned parallel to your spine.
- Bend your knees with your feet flat on the floor.
- Place your hands behind your head or along your body for support.
- Roll slowly up and down the muscles that run along the sides of your spine.
- Be careful not to roll directly on the spine.
Track Roll Erector Spinae Lying on Floor in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Roll Erector Spinae Lying on Floor primarily targets the Glutes, Lats, with Stretching mechanics using Foam Roller. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Lats50%
Equipment
Foam Roller
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Roll Erector Spinae Lying on Floor work?
Roll Erector Spinae Lying on Floor primarily targets the Glutes, Lats. It is classified as a Stretching exercise performed with Foam Roller.
How many sets and reps should I do for Roll Erector Spinae Lying on Floor?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Roll Erector Spinae Lying on Floor suitable for beginners?
Yes, Roll Erector Spinae Lying on Floor is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
