Squat University - The 3 Best Core Exercises [Do These Every Day]

Short Summary

Main recommendation: Do the McGill Big Three, a set of three core stability exercises (curl-up, side plank, and bird dog) every day, holding each for 10 seconds to limit unwanted motion in the spine. The speaker says this builds carryover to lifts like the squat, deadlift, bench, clean, and snatch, and that he does it before every workout. The approach is based on research by back expert Dr. Stuart McGill.

Key Points

• The promised list of 3 exercises: (1) Curl-up, (2) Side plank, (3) Bird dog.
• The emphasis is on stability (bracing and minimizing spinal motion), not dynamic ab work like crunches.
• Each core region needs different exercises: the curl-up targets the front, the side plank the sides, and the bird dog the back.
• The speaker claims the routine improves power and movement quality in gym lifts after a year of consistent use.

Details Worth Noting

• Concrete instructions:
  • Curl-up: Drop one foot and place your hands under your low back as pressure sensors. Brace your core, lift your head slightly off the floor, hold for 10 seconds, then lower. Do 6 reps. If your neck tightens, tuck your chin first. Do not lift the head high.
  • Side plank (modified): Lie on your side on your elbows and lift your hips, holding for 10 seconds. Do 6 reps per side. To progress, move to a full plank on the hands, then to a higher-hand plank variation, holding 10 seconds with a neutral spine and no twisting.
  • Bird dog: On all fours in a neutral spine position, brace your core and extend opposite arm and leg. Hold 10 seconds, return to touch, then extend again for another 10 seconds. Keep the back flat and move only at the hips. Make a tight fist to add upper-back tension. Do 6 reps per side. Keep the leg only a couple of inches off the ground to avoid overarching. To regress, use only the hips or only the arms.
  • Routine: For a short session, do 6 reps of each exercise with 10-second holds. For a longer session, use a descending pyramid of 6, 4, 2 reps (or 8, 6, 4, 2).
• Common mistakes: kicking the leg too high in the bird dog, lifting the head too high in the curl-up, and losing the neutral spine position.
• The speaker performs these exercises before every workout and on off days, with the 10-second hold as the key element.
• The speaker frames the exercises as preparation for lifts rather than as a standalone ab workout.

Bottom Line

Holding these three low-load stability exercises for 10 seconds each, with a braced and neutral spine, is the core of the routine; the speaker says it carries over to heavier lifts, though that claim rests on his own experience.