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Power from deep down: how your stabilising muscles influence performance, posture and injury prevention

You can train regularly, lift weights or reliably complete your running laps - and still feel that something is missing. Back pain arises, your knee feels unstable, your body is tense or out of balance. The reason often lies deeper than many people think: in the muscles that you can't see but that you constantly need - the deep, stabilising muscles.

These "silent heroes" of your body don't give you bulging upper arms or a six-pack. But they do give you support. And they decide whether your training remains healthy, efficient and injury-free in the long term - or not.

Invisible, but indispensable

Many people associate fitness training with visible results: toned abs, strong legs, defined shoulders. However, the deeper, stabilising muscle groups usually go unnoticed - even though they play a central role in our health and performance.

The stabilising muscles include above all

  • the deep trunk muscles (such as the transverse abdominal muscle, transversus abdominis, and the small back muscles on the spine such as multifidii),
  • the hip and pelvic muscles (e.g. gluteus medius, piriformis),
  • the foot and lower leg muscles (such as the short foot muscles and the deep calf muscles),
  • and the stabilising parts of the leg axis that keep the knee, hip and ankle joint in balance.

These muscles are not powerful in the traditional sense, but - like a well-balanced pulley system - keep our body stable, upright and mobile. They activate automatically before you move. Provided you haven't "unlearned" them. You can't see them, but you can feel them when they are missing: in the form of back pain, unstable knee joints, recurring strains or poor posture.

  • Deep trunk muscles such as the transversus abdominis muscle or the multifidii on the spine
  • Pelvic floor musclesthat support your centre of the body from below
  • Deep hip rotators and the gluteus medius, which stabilise the leg axis
  • Adductors and knee stabilisers that guide you when running and jumping
  • Foot muscles and ankle stabilisers that balance you with every step

Why modern lifestyles disrupt your stability

Sitting for hours on end, one-sided movement patterns, not walking barefoot enough or wearing sturdy shoes all the time: All of this causes the deep muscles to become inactive over time. Superficial muscles have to help out, movements become uneconomical and pain develops. Typical symptoms:

  • Back pain despite sporting activity
  • Instability when running, jumping or walking
  • Knee or hip problems without a clear cause
  • Tense shoulders or limited mobility
  • Unsteady balance on uneven ground

The good news is that these muscles can be reactivated in a targeted manner - and often with simple means.

How to train your deep muscles - holistically and effectively

1. activate the centre: Consciously train core stability

Dead bug - for a stable centre of the body

Lie on your back, arms up, legs bent in the air. Slowly lower your right arm and left leg without letting your lower back leave the floor. Switch sides.

Tip: Breathe evenly and tense your stomach as if you were pulling your belly button towards your spine.

→ 3 sets of 8-10 repetitions per side

Bird Dog - diagonal control in quadruped position

In quadruped position, raise your right arm and left leg at the same time. Hold briefly, then switch. Make sure your back is straight.

→ 2-3 sets of 10 repetitions per side

Side support - for oblique core muscles and hip stability

Support yourself laterally on your forearm, lift your hips, body forms a line. Hold, switch sides.

→ Hold for 30 seconds on each side, 2-3 repetitions

2. stabilise the legs: Hip, knee, ankle

Side leg raises with a mini band - strengthening the gluteus medius

Standing or lying down, wrap a mini band around your thighs. Raise your leg sideways and slowly return.

→ 3 sets of 12-15 repetitions per side

One-legged squat - for control over the leg axis

Stand on one leg, slowly lower your pelvis as if you were sitting on a chair. Keep your knee over your foot.

→ 3 sets of 6-8 per side (clean instead of deep!)

Hip lift with ball - for pelvic floor and leg axis stability

Lie on your back, feet up, small ball or cushion between your knees. Squeeze slightly, then lift your pelvis, hold briefly, slowly lower.

→ 3 sets of 10-12 repetitions

3. balance & foot activation: the key to whole-body stability

Barefoot balance - awaken deep foot muscles

Stand barefoot on one leg, breathing calmly. Advanced: Close your eyes or combine with arm movements.

→ 2 x 30 seconds per side

Toe claws - strengthen the arch of the foot

Sitting or standing, grab a towel with your toes and let go again.

→ 3 rounds of 10 repetitions

Wobbling exercises - sensorimotor training for ankle joints & co.

Stand on a balance pad or a folded towel. Slowly perform squats, weight shifts or light jumps.

→ 2-3 minutes per session

Why this is so effective - even if it looks unspectacular

This training is not designed to exhaust you. It is designed to align, stabilise and protect you. Studies show that athletes with well-developed deep muscles run and jump more efficiently:

- run and jump more efficiently

- have fewer injuries

- develop better balance and body awareness

- stay fit for longer

Especially in sports such as trail running, ski touring, yoga or cycling, the interplay between core, leg axis and foot stability is crucial.

Training for everyday life - even in a hotel or home office

You don't need any equipment. Just a little space, concentration and 10-15 minutes a day:

  • Before the workout: Bird Dog + Dead Bug to activate
  • In the hotel room: side plank + one-leg stand + hip lift
  • In everyday life: balance exercises when brushing your teeth or in the kitchen
  • After sport: abdominal breathing with active abdominal tension to "come down"

Your deep muscles keep you strong, healthy and flexible

Whether you exercise regularly, sit a lot or are just starting to train - your deep muscles deserve attention. They are your inner support, your balance and your injury prevention. If you strengthen them, your training will be more sustainable - and healthier.

And if you are unsure which exercises are suitable for you, where your individual weaknesses lie or how you can counteract discomfort: A professional coach at a good gym or an experienced physiotherapist can help you to improve your body awareness and work specifically on your stability.

Because sometimes a targeted impulse from the outside is enough to help you stand upright again on the inside.