Mcgill Curl Up
McGill Curl Up is a bodyweight rehabilitation exercise targeting the abs. Based on spine research, this low-load curl minimizes spinal compression while effectively activating the abdominal muscles, making it ideal for core rehabilitation and injury prevention.
How to do it
- Lie on your back with one leg straight and the other knee bent, foot flat on the floor.
- Place your hands beneath the natural curve of your lower back for support.
- Gently lift your head and shoulders off the floor without flattening your lower back.
- Hold briefly at the top, then slowly lower back down.
- Repeat for the desired number of repetitions before switching the leg position.
Form cues
- Place your hands under your lower back to maintain its natural curve.
- Keep one leg straight and the other knee bent with the foot flat.
- Lift only your head and upper shoulders slightly off the floor.
- Breathe smoothly throughout the hold without holding your breath.
Breathing: Inhale to prepare, then exhale gently as you lift your head and shoulders. Maintain steady, shallow breathing while holding.
Common mistakes
- Flattening the lower back against the floor, which increases spinal compression instead of protecting it.
- Pulling on the neck with your hands, leading to unnecessary neck strain.
- Cranking up too high into a full sit-up, defeating the purpose of a low-load core stabilization exercise.
Muscles worked
Primary: abs. Secondary: lower back, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per leg position, rest 60 s
Lose weight
3 sets × 8–10 slow reps per side, rest 45 s
Build muscle
3 sets × 6–8 controlled holds, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How is this different from a standard crunch?
Unlike traditional crunches that flex the spine repeatedly, the McGill Curl Up focuses on stabilizing the spine in a neutral position while working the core.
Should I feel this in my lower back?
You should feel it working your abdominal muscles. If you feel discomfort in your lower back, check that your hands are properly supporting your natural spine curve and reduce your range of motion.
How often can I do McGill Curl Ups?
You can safely perform them 3 to 4 times a week as part of your core stability routine.