# McGill-Style Core Stability for Back Support

A spine-stability routine inspired by common core endurance patterns. Move with control and keep every hold crisp, not maximal.

- URL: https://forma-web.online/routines/mcgill-style-core-stability/
- Duration: About 11 min
- Admin slug: mcgill-style-core-stability

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Modified Curl-Up

2 sets · 6 reps · 5s hold · 20s rest

One knee bent, hands under lower back. Lift head and shoulders slightly without flattening the spine, then lower slowly.

#### Steps
- Lie on your back with one knee bent.
- Place hands under the lower back.
- Brace gently without flattening the spine.
- Lift head and shoulders slightly.
- Hold briefly, then lower slowly.

#### Cues
- Hands support back.
- Small lift.
- Spine stays neutral.

#### Common mistakes
- Flattening the lower back.
- Pulling the neck forward.
- Lifting too high.

### 2. Side Plank from Knees

2 sets · 15s hold · 20s rest · both sides

Lift hips from a bent-knee side plank. Hold a clean line and stop before the shoulder or back gets sloppy.

#### Steps
- Lie on one side with knees bent.
- Place the elbow under the shoulder.
- Lift hips into a straight line.
- Hold while breathing.
- Lower before form breaks.

#### Cues
- Elbow under shoulder.
- Hips lifted.
- Clean line.

#### Common mistakes
- Letting hips sag.
- Shrugging the shoulder.
- Holding after form breaks.

### 3. Bird Dog Hold

2 sets · 5 reps · 10s hold · 20s rest · both sides

Reach opposite arm and leg, then hold. Keep hips square and imagine balancing a cup on the low back.

#### Steps
- Start on hands and knees.
- Reach one arm and the opposite leg long.
- Keep hips square to the floor.
- Hold without shifting.
- Return and switch sides.

#### Cues
- Hips square.
- Reach long.
- Back quiet.

#### Common mistakes
- Rotating the hips.
- Arching the lower back.
- Rushing the hold.

### 4. Bear Hover

3 sets · 10s hold · 25s rest

From hands and knees, brace gently and lift knees a few centimeters. Hold steady without rounding the back.

#### Steps
- Start on hands and knees.
- Tuck toes under.
- Brace gently through the belly.
- Lift knees a few centimeters.
- Hold steady, then lower.

#### Cues
- Knees barely lift.
- Back flat.
- Breathe quietly.

#### Common mistakes
- Rounding the back.
- Lifting hips too high.
- Holding the breath.

### 5. Standing Pallof Press Without Band

2 sets · 8 reps · 15s rest

Clasp hands at chest, brace, and press arms forward while resisting trunk movement. Use this as a control drill.

#### Steps
- Stand tall with feet grounded.
- Clasp hands at your chest.
- Brace gently.
- Press hands straight forward.
- Resist trunk movement, then return.

#### Cues
- Press straight.
- Ribs down.
- Trunk still.

#### Common mistakes
- Twisting the torso.
- Shrugging shoulders.
- Leaning back.