← LibraryHands under your lower back. Lift head and shoulders just an inch — no spine curling.
CoreBack-friendly
McGill Curl-Up
An ab exercise that avoids the repeated spine bending of crunches and sit-ups.
💪 Abs🏋️ bodyweight
Lift
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1 / 6Setup
Lie on your back with one knee bent and the other leg straight.
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- Setup: Lie on your back with one knee bent and the other leg straight.
- Setup: Put your hands under the arch of your lower back to keep it neutral.
- Brace your core.
- Lift your head and shoulders just an inch off the floor — keep the neck still.
- Hold 8–10 seconds while breathing.
- Lower, rest a moment, repeat. Switch the bent leg halfway.
Watch a video demo
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Tempo coach
Lift 1sHold 8sLower 2s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.
Pre-set checklist
0/3🛡️ Back safety
- •Part of the McGill Big 3 alongside Bird Dog and Side Plank.
✗ Common mistakes
- ✗Tucking the chin to the chest
- ✗Flattening the lower back into your hands
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