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McGill Curl-Up
Developed by spine researcher Dr. Stuart McGill, this curl-up variation minimizes lumbar spine flexion stress while effectively activating the rectus abdominis. It is the spine-safe alternative to sit-ups and crunches for anyone with lower back concerns.
McGill Curl-Up
Duration
2 min
Reps
8–10 reps
Sets
3
How to do it
- 1
Lie on your back with one knee bent and one leg flat on the floor.
- 2
Place both hands under your lower back to maintain its natural curve, do not flatten it.
- 3
Raise only your head and shoulders a few inches off the floor, keeping the lower back supported.
- 4
Hold 8 to 10 seconds at the top, breathing normally throughout.
- 5
Lower slowly and repeat. The lower back should not move, only the head and shoulders lift.
Benefits
- Activates the rectus abdominis with minimal lumbar flexion stress
- Safe for people with disc herniations or lower back sensitivity
- Builds anterior core endurance, which protects the spine during daily activities
Common mistakes
- Flattening the lower back into the floor, the hands maintain the natural curve
- Trying to lift too high and turning it into a crunch
- Holding the breath during the hold, breathe normally to truly build endurance
Target areas
lower back
Good for
post surgeryseniorsdesk workers
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