McGill Curl Up

Muscle Groups Involved

Abs/Core - Primary

Highlights

Flatten your back against your hands.
Keep your abs flat. Do not allow them to dome out.
Keep your head in line with your torso. Do not push your head forwards.

Description

The McGill Curl Up is a variation of the crunch or sit-up named after researcher Dr. Stuart McGill, world renowned spine specialist. This spine-friendly exercise targets the muscles of your core while sparing your discs. It is a fantastic way to build muscle and stability. To perform the McGill Curl Up, start in a lying position on the floor with your hands or a rolled up towel placed beneath the small of your back. Start with one knee bent and foot flat on the floor, with the other leg outstretched. Begin the exercise by bracing your abdominals and pressing your lower back firmly into your hands or the towel. Begin by bringing your head and upper back off the floor, trying to keep as neutral a spine as possible. Contract your abdominals firmly and pause briefly at the top, while squeezing and depressing your back downwards. Lower yourself back to the starting position under control while maintaining downward pressure with your back pressing into your hands or towel. Once you get to the bottom, you can re-brace your core and begin the movement again. Perform the movement for the prescribed number of repetitions before switching to the other side.

Common Mistakes

Do not initiate the movement without first bracing your abdominals. Do not

Do not initiate the movement without first bracing your abdominals. Do not hold your breath throughout the entire movement. Instead, breathe out as you get to the top of the curl up. Do not push your head forward during the curl up. Maintain a neutral spine position throughout the entire movement.

Pro Tips

Use a towel if it is uncomfortable on your shoulders to place your hands be

Use a towel if it is uncomfortable on your shoulders to place your hands behind your back. Get the most out of this exercise by maintaining a braced core throughout the entire movement.

Purpose

The McGill Curl Up develops the abdominals while minimizing stress on the s

The McGill Curl Up develops the abdominals while minimizing stress on the spine. This exercise is perfect if you want a six-pack, want to prevent injury, and stabilize your core.

Form

Use a mirror or partner to ensure that you are maintaining a neutral head p

Use a mirror or partner to ensure that you are maintaining a neutral head position and not going into forward head posture, which can strain or injure your neck. You can use a partner to gently pull on the towel to ensure you are bracing your abdominals enough and properly.