Curl-up
Description
The curl-up (McGill curl-up) is a back-safe ab exercise where you lift only your head and shoulders a few inches off the floor with minimal spinal flexion. One leg is bent, the other straight, and your hands are under your lower back to monitor lumbar position. It is recommended by Dr. Stuart McGill for core training with minimal spinal load.
Equipment Required
Curl-up Instructions
- Lie on your back. Bend your right knee with foot flat. Left leg extended straight.
- Place both hands under your lower back to maintain its natural arch.
- Brace your core. Do not flatten your lower back.
- Lift your head and shoulders about 1 to 2 inches off the floor. No more.
- Hold for 8 to 10 seconds.
- Lower back down.
- Maintain the natural lumbar curve throughout — your hands monitor this.
- Perform 5 to 8 holds. Switch which leg is bent halfway through.
Curl-up Form & Visual
Curl-up Benefits
- Back-safe core exercise recommended by Dr. McGill
- Minimal spinal flexion reduces disc loading
- Builds ab endurance safely
- Excellent for people with back issues
- Teaches proper core bracing
- No equipment needed
Curl-up Muscles Worked
- Rectus abdominis
- Obliques (slight)
- Transverse abdominis
Curl-up Variations & Alternatives
- Standard Crunch
- Plank
- Dead Bug
- Bird Dog
- Side Plank
