Home Exercise of the Month - F3 Prone Lumbar Extension
Home Exercise of the Month - F3 - Prone lumbar extension
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.
Instructions:
- 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.
Related Posts
Keep Your Shoulders Strong with the E1 Neck Press Machine
Keep Your Glutes Strong with the A3 Abductors Machine
Keep Your Biceps Strong with the H1 Bicep Machine
Keep Your Pelvic Floor Strong with the Pelvic Floor A5 Machine
Keep Your Back and Arms Strong with the C3 Torso Arm Machine
Keep Your Back and Chest Strong with the D7 Seated Dip Machine
Keep Your Neck Strong with the G3 4-Way Neck (Side) Machine
Keep Your Shoulders Strong with the E2 Lateral Raise Machine
Keep Your Back Strong with the C1 Pullover Machine
Keep Your Core Strong with the A2 Torso Flexion Machine
Keep Your Arms Strong with the D5 Arm Cross Machine
Keep Your Abdominals Strong with the F2/F2.1 Abdominal Machine
Keep Your Legs Strong with the B6 Leg Press Machine
Keep Your Back Strong with the C7 Row Machine
Keep Your Legs Strong with the B1 Leg Extension Machine
Keep Your Neck and Shoulders Strong with the G1 Machine
Keep Your Chest Strong with the D6 Chest Press Machine
Machine of the Month - B3/B4 Foot Supination & Foot Pronation
Keep Your Hips Strong with the A1 Hip Extension Machine
Keep Your Back and Arms Strong with the C2 Torso Arm Front
Keep Your Trunk Strong with the F1/F1.1 Rotary Torso Machine
Keep Your Calves Strong with the J1 Calf Raise Machine
Keep Your Lower Legs Strong with the B8 Ankle Dorsiflexion Machine
Keep Your Shoulders Strong with the E4 & E5 Machines
Keep Your Neck Strong with the G5
Strength Training for Hips & Hip Adductors
Keep Your Upper Back Strong with the C5 Rowing Torso
Increasing Your Lower Back Strength with Kieser's F3/F3.1
Keep Your Hamstrings Strong with the B5
Keep Your Neck Strong with the G4
Home Exercise of the Month - B7 Bridge
Home Exercise of the Month - A3 Hip Abduction
Keep Your Trunk Strong with the J9
Keep Your Shoulders and Chest Strong with the E3
H3 and H4 - Wrist Pronation and Supination
Keep Your Triceps and Chest Strong with the J4 and K4
