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Workouts & Recovery · Recovery

Gentle McGill big 3

The three core-stability moves a leading back researcher built to develop back endurance with low spinal load — the curl-up, the side bridge and the bird-dog — kept gentle and knee-supported. The app names each move, cues the form and times the holds, switching sides for you. It builds the steady, braced control that supports a healthy back, as a maintenance tool rather than a quick fix.

Moves
3
Length
≈ 6 min
Level
All levels

Also known as mcgill big 3, bird dog exercise, curl up exercise.

How the session works

  1. 1 Lay out a mat with room to lie face-up, on your side, and on all fours.
  2. 2 Press start. The app names each move, cues a braced low back, and times each hold.
  3. 3 Keep your low back quiet and still throughout; quality matters more than effort.
  4. 4 Take the set twice, or pick a 6 or 10-minute length to add holds.

The moves

  • McGill curl-up 20s

    Hands under your low back, lift head and shoulders an inch — keep your low back still.

  • Side plank (on knees) 20s · each side

    Stack on a forearm and bent knees, lift your hips in a straight line, breathe.

  • Bird dog 30s · each side

    Opposite arm and leg, reach long, no twist.

What it's good for

  • Builds core endurance and control with low load on the spine.
  • The curl-up, side bridge and bird-dog cover the front, side and back of the trunk.
  • Knee-supported and gentle by default — a steady maintenance routine.

The evidence. Stuart McGill's curl-up, side bridge and bird-dog are widely taught for building back endurance with low spinal load; they're a maintenance tool for a healthy, resilient back rather than a cure for pain.

Safety

  • See a doctor urgently — do not use this — if you have numbness in the groin or saddle area, loss of bladder or bowel control, leg weakness or a dragging foot, back pain after a fall or accident, or pain with fever, unexplained weight loss, or that is severe and worse at night. These need urgent care, not stretching.
  • Keep your low back braced and still, and build holds gradually — these are about steady endurance, not maximum effort.
  • Stay in a small, pain-free range and stop any move that sharpens the pain or sends pain, numbness or tingling down a leg.

Frequently asked questions

What is the McGill big 3?

It's a set of three exercises — the curl-up, the side bridge (side plank) and the bird-dog — popularised by back researcher Stuart McGill to build core endurance with low stress on the spine. This version keeps them gentle and knee-supported.

Are these good for back pain?

They're widely used to build the core endurance that supports a healthy back, and many people find them helpful as a regular, gentle routine. They're a maintenance tool, not a cure — see a clinician for persistent or severe pain.

How often should I do the big 3?

Many people do them most days as a short, steady routine. Build the holds gradually and keep the focus on form and a quiet low back rather than long or hard holds.