Strength from deep within: How your stabilising muscles affect performance, posture and injury prevention
You might train regularly, lift weights or stick to your running routine – and yet still feel that something is missing. Back pain sets in, your knee feels unstable, or your body feels tense or out of balance. The reason often lies deeper than many realise: in the muscles you can’t see but need all the time – the deep, stabilising muscles.
These ‘silent heroes’ of your body don’t give you bulging upper arms or a six-pack. But they give you stability. And they determine 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 abdominal muscles, strong legs, defined shoulders. Yet the deeper, stabilising muscle groups are usually overlooked – even though they play a key role in our health and physical performance.
The stabilising muscles primarily include:
- the deep core muscles (such as the transverse abdominal muscle and the small back muscles attached to the spine, such as the multifidus),
- the hip and pelvic muscles (e.g. gluteus medius, piriformis),
- the muscles of the foot and lower leg (such as the short muscles of the foot and the deep calf muscles),
- and the stabilising components of the lower limb axis, which keep the knees, hips and ankle joints in balance.
These muscles do not generate power in the traditional sense, but – like a well-balanced cable system – keep our bodies stable, upright and mobile. They activate automatically before you move – provided you haven’t ‘forgotten’ how to use them. You can’t see them, but you can feel them when they’re missing: in the form of back pain, unstable knee joints, recurring strains or poor posture.
- Deep core muscles such as the transversus abdominis or the multifidus muscles along the spine
- Pelvic floor muscles that support your core from below
- Deep hip rotators and the gluteus medius, which stabilise the leg axis
- Adductors and knee stabilisers, which guide you whilst running and jumping
- Foot muscles and ankle stabilisers, which help you maintain your balance with every step
Why the modern way of life disrupts your stability
Sitting for hours on end, one-sided movement patterns, not walking barefoot enough or constantly wearing stiff shoes: all of these factors cause the deep muscles to become inactive over time. Superficial muscles have to compensate, movements become inefficient, and pain develops. Typical symptoms:
- Back pain despite taking part in sporting activities
- Instability when running, jumping or walking
- Knee or hip problems with no obvious cause
- Tense shoulders or restricted mobility
- Unstable balance on uneven ground
The good news is that these muscles can be specifically reactivated – often using simple methods.
How to train your deep muscles – holistically and effectively
1. Activating the core: Consciously training core stability
Dead Bug – for a stable core
Lie on your back with your arms raised and your 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 engage your core as if you were pulling your navel towards your spine.
→ 3 sets of 8–10 repetitions per side
Bird Dog – diagonal control in a quadruped position
From a quadruped position, lift your right arm and left leg at the same time. Hold briefly, then switch sides. Make sure your back stays straight.
→ 2–3 sets of 10 repetitions per side
Side plank – for oblique abdominal muscles and hip stability
Rest on your forearm to the side, lift your hips, keeping your body in a straight line. Hold, then switch sides.
→ Hold for 30 seconds on each side, 2–3 repetitions
2. Stabilising the legs: hips, knees, ankles
Side leg lifts with a mini band – strengthen the gluteus medius
Standing or lying down, place a mini band around your thighs. Lift your leg out to the side, then lower it slowly.
→ 3 sets of 12–15 repetitions per side
Single-leg squat – for control over the leg axis
Stand on one leg and slowly lower your hips as if you were sitting down on a chair. Keep your knee directly above your foot.
→ 3 sets of 6–8 reps per side (focus on form rather than depth!)
Hip lifts with a ball – for pelvic floor and lower leg stability
Lie on your back, feet flat on the floor, with a small ball or cushion between your knees. Squeeze gently, then lift your pelvis, hold briefly, and lower slowly.
→ 3 sets of 10–12 repetitions
3. Balance & Foot Activation: The Key to Whole-Body Stability
Barefoot balance – activating the 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 curls – strengthen the arch of the foot
Whilst sitting or standing, grasp a towel with your toes and then release it.
→ 3 sets of 10 repetitions
Wobble exercises – sensorimotor training for the ankle and other joints.
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 rather unspectacular
This training programme isn’t designed to exhaust you. It’s intended to align, stabilise and protect you. Studies show that athletes with well-developed deep muscles:
• run and jump more efficiently
• suffer fewer injuries
• develop better balance and body awareness
• maintain their performance for longer
The interplay between the core, leg alignment and foot stability is particularly crucial in sports such as trail running, ski touring, yoga and cycling.
Exercise for everyday life – even when staying in a hotel or working from home
You don’t need any equipment. Just a bit of space, some concentration and 10–15 minutes a day:
- Before your workout: Bird Dog + Dead Bug to warm up
- In the hotel room: Side plank + one-legged stand + hip raises
- In everyday life: Balance exercises whilst brushing your teeth or in the kitchen
- After exercise: Abdominal breathing with active abdominal tension to ‘wind down’
Your deep muscles keep you strong, healthy and flexible
Whether you exercise regularly, spend a lot of time sitting down or are just starting to train – your deep core muscles deserve attention. They provide your inner stability, your balance and help prevent injuries. Strengthening them means you’ll train more sustainably – and more healthily.
And if you’re unsure which exercises are right for you, where your individual weaknesses lie, or how you can alleviate any discomfort: A professional coach at a good gym or an experienced physiotherapist can help you improve your body awareness and work specifically on your stability.
Because sometimes all it takes is a targeted external stimulus to help you stand tall again on the inside.