Step by step instructions, muscle activation and variants for the Foam Roll Erector Spinae (Lying on Floor).
A self-myofascial release technique performed lying on the floor that targets the erector spinae — the long muscles running parallel to the spine in the lower and mid back. Rolling this group relieves tightness from prolonged sitting or heavy lifting and supports spinal health.
The Foam Roll Erector Spinae (Lying on Floor) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
