# Dr. Stuart McGill Big 3 Core Exercise - Stability

Cat-Camel.

<https://www.youtube.com/watch?v=2_e4I-brfqs>

1. Pull Down Hips then raise the hips
   * &#x20;![](/files/eCxqoaK5mfJohmHI46d2)
2. Curl-Up: Strengthen your core with controlled spinal flexion, engaging specific abdominal muscles.
   * ![IMG\_2742](https://i0.wp.com/squatuniversity.com/wp-content/uploads/2018/06/img_2742.jpg?resize=410%2C234\&ssl=1)
   * 5 rep with hold 8-10 sec. More repetitions than duration of holds. Descending pyramid rep schema with 10-second isometric holds.&#x20;
3. Side Plank: Improve lateral stability and activate the muscles along the sides of your core.
   * ![IMG\_2745](https://i0.wp.com/squatuniversity.com/wp-content/uploads/2018/06/img_2745.jpg?resize=427%2C318\&ssl=1)![IMG\_2750.jpg](https://i0.wp.com/squatuniversity.com/wp-content/uploads/2018/06/img_27501.jpg?resize=463%2C290\&ssl=1)
   * 5 rep with hold 8-10 sec.
4. Bird-Dog: Enhance spinal stability and coordination by challenging the muscles in your back and abdomen.
   * ![](/files/7eXbn6rBev1woGVSaaxZ)![](/files/rt5HTcJN4carh5VbsA0w)
5. The Bridge
   * ![bridge](https://i0.wp.com/squatuniversity.com/wp-content/uploads/2018/04/bridge.jpg?resize=433%2C306\&ssl=1)
6. Deep Squat With Isometric Hold
   \*

   ```
   <figure><img src="/files/rDufATsuEvBo8Gj5gnjy" alt=""><figcaption></figcaption></figure>
   ```


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