Perform the Roll Ball Erector Spinae to target the muscles along your spine.
- Start by sitting on the floor with your legs extended in front of you.
- Place a stability ball under your lower back.
- Gently roll back on the ball, allowing it to massage your erector spinae.
- Control your movement and return to the starting position.
- Repeat for the desired number of repetitions.
How to perform the Roll Ball Erector Spinae
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Ball Erector Spinae 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.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Band Assisted Wheel Rollout
The Band Assisted Wheel Rollout is an effective exercise for building core strength and stability.To perform this exe…
Foam Roll Serratus Wall Slide
Perform the Foam Roll Serratus Wall Slide to enhance shoulder mobility and activate the serratus anterior muscle.Stan…
Resistance Band Serratus Wall Slide with Foam Roll
Perform the Resistance Band Serratus Wall Slide with Foam Roll to enhance shoulder stability and engage the serratus …
Roll Anterior Calf Foam Rolling
Foam rolling the anterior calf helps release tension and improve flexibility.Begin seated on the floor with your legs…
Roll Around the World Lying on Floor
Lie on your back with your arms extended above your head and legs straight. Engage your core and begin to roll your b…
Roll Ball Adductors
Perform the Roll Ball Adductors to enhance flexibility and strength in your inner thighs.Begin by sitting on the floo…
Roll Ball Bicep Brachii
Perform the Roll Ball Bicep Brachii to strengthen your biceps using a stability ball.Start by sitting on the floor wi…
Roll Ball Calf
The Roll Ball Calf exercise targets the calf muscles to improve strength and stability.Begin by positioning a small b…