Keep Your Lower Back Strong with the F3 Prone Lumbar Extension

Demonstrating F3 - Prone lumbar extension exercise
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The F3 machine isolates and strengthens the lumber extensor muscles of the lower back. The prone lumbar extension also helps to strengthen the lumbar extensors and is a great exercise to replicate the F3 at home. 

This exercise involves a simple movement and requires no additional equipment. The prone lumbar extension is appropriate for most clients, however clients with facet joint injuries or dysfunction should avoid the exercise until they have spoken to one of our team.


  • Lying on your stomach with arms at sides
  • Slide your hands down your legs pulling your shoulders back
  • Keeping shoulders back, lift the upper torso off the floor
  • Pause at the top then slowly reverse the movement

Important Technique Points

  • Ensure you keep your eyes down and avoid straining your neck

  • Only perform a small movement for this exercise, just a few centimetres off the ground

  • Be sure to activate the lumbar extensors during the movement and try to avoid using the gluteal muscles

Remember, if you have any questions about the prone lumbar extension or would like to add it to your home program, you can book your first 1:1 session with an Exercise Scientist complimentary.