Move · Videos · Technique · 6 min

McGill Big 3 Core Exercises: Bird Dog, Side Plank, Curl-Up

McGill Big 3 Core Exercises: Bird Dog, Side Plank, Curl-Up — video by Edmonton West Primary Care Network Play · 5:51

Video by Edmonton West Primary Care Network on YouTube · Open on YouTube

An exercise specialist from a primary care network teaches the three McGill core exercises: bird dog, side plank (on knees, then on feet) and the McGill curl-up, with short holds and easier options. A sensible, back-friendly place to start core training.

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 6

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  1. Bird dog: hands under shoulders, knees under hips; brace, then reach one leg back and the opposite arm forward. 1:04
  2. Hold each side 3 to 10 seconds with your back flat and still, as if balancing a tray of drinks on it. 2:01
  3. Side plank on the knees: elbow under shoulder, knees stacked; lift the hips as if on a string, chest forward. 2:36
  4. Harder side plank on the feet, top leg in front; skip it if it hurts your shoulder. 3:19
  5. McGill curl-up set-up: lie on your back, one knee bent and one leg straight, hands under your low back. 3:52
  6. Brace, then lift the head, shoulders and elbows only a little off the floor and hold 3 to 10 seconds. 5:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Brace your belly first and keep your back flat and still, as if balancing a tray of drinks on it
  • In the side plank lift your hips as if pulled up by a string and keep your chest facing forward
  • On the curl-up keep one knee bent and your hands under your low back, and lift head and shoulders only a little

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadkneeling and full side plank on the forearm
  • Neck moveshead lifted a little in the McGill curl-up
  • Elbows movesforearm side plank
  • Wrists & hands movesbird dog on all fours
  • Lower back movesback held still in bird dog and curl-up
  • Hips movesbird dog leg reach, side plank hip lift
  • Knees movesbird dog and side plank on the knees
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Side plank on the knees before the feet; skip the side plank with shoulder pain

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Edmonton West Primary Care Network; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety