Exercise library
McGill Big 3
Curl-up
How to do it
- 1Lie on your back with one knee bent and the other leg straight, hands gently under your low back to keep a small natural arch.
- 2Breathe in to expand your belly and brace your core lightly as if someone is about to poke your belly, then lift your head, shoulders, and upper back just a few centimetres off the floor without curling all the way up.
- 3Hold the curl-up for the prescribed time, then slowly lower and repeat as directed.
Why this exercise
This modified curl-up was popularized by Dr. Stuart McGill. It teaches you to brace and create support around your low back while the hands tucked underneath stop your spine from flexing.
Make it easier
- Shorten the range of your curl-up (barely lift your shoulders from the floor)
- Shorter holds/fewer reps
- Rest longer between reps
Make it harder
- Longer holds
- Increase the range of motion of your curl-up (lift shoulders a little further) without performing a full sit-up
- Graduate to the front plank (start on your knees if needed)