The McGill Big 3

The McGill Big 3

Who is Dr. Stuart McGill?

• Distinguished Professor Emeritus of Spine Biomechanics from the University of Waterloo, where he spent over 30 years researching how our lumbar spine works, how it gets injured, and how to rehabilitate and prevent back pain.
• Published 240+ peer-reviewed studies, authored four influential books ("Low Back Disorders," "Ultimate Back Fitness & Performance," "Back Mechanic," and "Gift of Injury"), and mentored more than 40 graduate students.
• Honored with prestigious awards like the Volvo Bioengineering Award for Low Back Pain Research, and in 2019 was appointed to the Order of Canada.

What's his research about?

• Uses a combination of in vitro (cadaver spines) and in vivo (live human movement) studies to link mechanical loading with spinal injuries.
• Created a specialized clinic to test and apply his lab findings on patients — ranging from office workers to elite athletes — with rigorous assessment techniques.
• Focuses on identifying specific movement and loading patterns that trigger back pain, then coaches individuals to avoid or correct them.

Why is he influential?

• His books bridge the gap between science and practice:
• Low Back Disorders — for clinicians.
• Back Mechanic — an accessible guide for anyone suffering from back pain.
• Developed the "McGill Big 3" exercises (curl-up, side-plank, bird-dog) to build core endurance and spinal stability and reduce back pain.
• His approach is strongly evidence-based and globally recognized, used by medical professionals, governments, legal firms, and high-performance athletes and teams.
• Featured guest on popular podcasts like Huberman Lab, STEM-Talk, and more.

What's he doing now?

• Runs BackFitPro, where he develops and shares evidence-based educational content, online courses, exercise equipment, and coaching resources.
• Continues to see patients at his private Gravenhurst, Ontario clinic, including many who travel internationally.
• Occasionally teaches and mentors through BackFitPro, supported by his team of clinician-educators.

The McGill Big 3 Core Exercises

1. Modified Curl-Up

Purpose: Strengthen the anterior core (especially rectus abdominis) without spinal flexion. Why It Works: Protects discs by keeping the lumbar spine neutral.

How to do it:

• Lie on your back with one knee bent, the other straight.
• Hands under the natural curve of your low back to preserve neutral spine.
• Lift only your head, shoulders, and upper back slightly off the ground. Think sternum to ceiling.
• Keep elbows off the floor. Do not allow the low back to flatten.
• Hold for 10 seconds, breathing deeply.

Sets/Reps: Start with 3–5 reps of 10-second holds, progressing to short sets of 3–2–1 reps (clustered to build endurance).

2. Side Plank (on Elbow and Knees or Feet)

Purpose: Targets the lateral core — obliques and quadratus lumborum. Why It Works: Builds endurance and control in muscles that resist lateral bending and twisting.

How to do it:

• Lie on your side, elbow under shoulder.
• Knees bent (easier) or legs straight (harder).
• Lift hips off the floor, creating a straight line from head to knees or feet.
• Top hand can rest on opposite shoulder or point toward ceiling.
• Keep spine aligned — no dipping or twisting.

Sets/Reps: Hold for 10–15 seconds per side. Repeat 3–5 rounds per side.

McGill prefers short holds with perfect form over long, compensatory holds.

3. Bird-Dog

Purpose: Builds posterior chain endurance and coordination (glutes, multifidus, erector spinae). Why It Works: Reinforces cross-body stability while resisting lumbar rotation and extension.

How to do it:

• Start in an all-fours (quadruped) position.
• Brace your core (as if about to be punched).
• Extend opposite arm and leg slowly until fully straight.
• Avoid arching or twisting — keep hips and shoulders square.
• Hold at the top for 7–10 seconds, then return slowly.
• Do all reps on one side, then switch.

Sets/Reps: Start with 6–8 reps per side, holding each for 7–10 seconds.

To regress: keep toes or fingers lightly touching the floor during the reach.

Coaching Cues for Clients

• "Spine-sparing, not spine-crunching" — focus on maintaining a neutral spine.
• "Stiffen the core like a cylinder" — core activation before movement.
• Use short holds, perfect form, and build endurance over max effort.

Why These Work (The Science)

• These exercises activate deep core stabilizers like the transverse abdominis, multifidus, and quadratus lumborum, which protect the spine during everyday movement.
• McGill's research shows that traditional sit-ups and crunches can cause repetitive disc damage, while these moves maximize bracing with minimal spine shear or compression.
• The Big 3 form the foundation of his rehab and performance models — used by pro athletes, military, and chronic pain patients alike.