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Roll Erector Spinae Lying on Floor Alternative

12 substitute exercises that target the same muscles

1
Frog Reverse Hyperextension Tap on Floor demonstration

Frog Reverse Hyperextension Tap on Floor
2
Lying Swimming Legs demonstration

Lying Swimming Legs
3
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
4
Barbell Deadlift demonstration

Barbell Deadlift
5
Dumbbell Good Morning demonstration

Dumbbell Good Morning
6
Glute Ham Developer Hip Extension demonstration

Glute Ham Developer Hip Extension
7
Bird Dog demonstration

Bird Dog
8
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
9
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
10
Barbell Rack Pull demonstration

Barbell Rack Pull
11
Frog Reverse Hyperextension (On a Bench) demonstration

Frog Reverse Hyperextension (On a Bench)
12
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Roll Erector Spinae Lying on Floor trains

Primary Erector Spinae

Secondary Gluteus Maximus

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