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Mcgill Big 3 101 Video Tutorial

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Mcgill Big 3
Mcgill Big 3

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Exercise Ball

Fitness Level

Advanced

Variations

None

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The McGill Big 3 is a series of three exercises designed to strengthen the core muscles. These exercises are the curlup, the side plank, and the birddog. The curlup is performed by lying on your back with your knees bent and your feet flat on the floor. You then curl up your body so that your shoulders come off the floor and your hands reach towards your knees. The side plank is performed by lying on your side with your elbow on the floor and your feet stacked on top of each other. You then raise your hips so that your body forms a straight line from your shoulders to your feet. The birddog is performed by kneeling on all fours with your hands shoulder-width apart and your knees hipwidth apart. You then extend one arm and the opposite leg out in front of you, keeping your back straight. You then return to the starting position and repeat with the opposite arm and leg. The McGill Big 3 is a challenging but effective core workout that can help to improve your posture, reduce back pain, and increase your overall strength.

How to Perform

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Tips

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How Not to Perform