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A wobble lunge to challenge the stability and control
A wobble lunge to challenge the stability and control

Stability Training

Stability Training: An exercise or rehabilitation program designed to enhance the body's ability to stabilize (maintain or regain balance). A stability training program prioritizes exercise progression over increasing repetitions, sets, load, or speed.

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Course Description: Stability Training

Definition:

  • Stability Training: An exercise or rehabilitation program designed to enhance the body's ability to stabilize (maintain or regain balance). A stability training program prioritizes exercise progression over increasing repetitions, sets, load, or speed. For example, progressing from a plank to a plank on a stability ball increases the stability challenge. Reducing the base of support during this exercise from two feet on the ground to a single foot would be an additional stability progression.

Introduction:

This course discusses stability training, including core stability training, upper body stability training, lower body stability training, balance training, injury prevention, and the use of stability training in physical rehabilitation. A comprehensive systematic research review was used to develop evidence-based progressions and regressions for all large movement patterns (muscle groups), including the use of unstable loads and environments. Additionally, stability training outcomes and adaptations are discussed in detail: EMG activity, motor pattern recruitment, fatigue, rate of force development, balance, muscle endurance, muscle strength, muscle hypertrophy (muscle growth), sports performance, injury prevention, and injury recovery.

Research Review Findings:

Some findings from the included systematic review resulted in counter-intuitive, or at least less conventional recommendations. For example, there are a few studies that suggest unstable environments (e.g. core stability exercises on a Bosu Ball) may exaggerate altered recruitment patterns in those exhibiting dysfunction. This may imply that corrective exercise (e.g. serratus anterior activation ) should precede multi-joint stability exercises. Additionally, research suggests that unstable loads result in larger changes in EMG activity than unstable surfaces/environments. This may imply that slosh pipes, sandbags, hanging/swinging loads, etc., should be considered more often and perhaps be prioritized over unstable environments like foam pads, Bosu balls, and balance boards.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider stability training a pillar of performance, injury prevention, and rehabilitation programming, and the recommendation of progressions and regressions based on stability, an essential skill. This course is part of our continued effort to optimize, evidence-based “exercise program design” recommendations.

Pre-approved Credits for:

Pre-approved for Continuing Education Credits for:

This course includes:

  • AI Tutor
  • Course Summary Webinar
  • Study Guide
  • Text and Illustrations
  • Audio Voice-over
  • Research Review
  • Technique Videos
  • Case Study and Sample Routine
  • Practice Exam
  • Pre-approved 2 Credit Final Exam

Stability Course Outline:

  • Introduction:
    • Definition
    • Models
    • Stability training for performance enhancement
    • Stability training for rehabilitation
      • Healing tissues
      • Balance deficits
      • Chronic ankle sprain
      • Low back pain
    • Special Note: Corrective Exercise
  • Stability Training Research by Movement Pattern/Muscle Group:
    • Lower Body
  • Squatting
  • Comparing the squat, lunge, Bulgarian split-squat, and single-leg squat
  • Comparing the squat, step-up, and single-leg squat
  • Comparing unilateral lower body exercise on stable and unstable surfaces
    • Upper Body
  • Push-up
  • Chest Press
  • Overhead Press
  • Inverted Row
    • Core
  • Planks and side planks
  • Glute bridge
  • Quadrupeds

Additional Courses:

A wobble lunge used to help improve stability and control
Caption: A wobble lunge used to help improve stability and control

Course Study Guide: Stability Training

Introduction
2 Sub Sections

Definitions

Models

Unstable Surface Training in a Rehabilitation Setting

Stability Training for Performance Enhancement

Lower Body Stability Training
5 Sub Sections

Upper Body Stability Training
4 Sub Sections

Upper Body Exercise Summary

Core Stability Training
4 Sub Sections

Sample Routine: Intermediate Stability/Endurance

Bibliography

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    • Local and Global Stability Systems
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    • Unstable Surface Training
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    • Balance Training for Chronic Ankle Instability
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    • Unstable Training for Low-Back Pain
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    • Corrective Exercise First:
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    • Stability Training for Performance Enhancement
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  38. Kean, C. O., Behm, D. G. and Young, W. B. (2006) Fixed foot balance training increases rectus femoris activation during landing and jump height in recreationally active women. Journal of sports Science and Medicine, 5(1), 138-148
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    • Squats
  40. Park, J. K., Lee, D. Y., Kim, J. S., Hong, J. H., You, J. H. and Park, I. M. (2015) Effects of visibility and types of the ground surface on the muscle activities of the vastus medialis oblique and vastus lateralis. Journal of Physical Therapy Sciences, 27, 2435-2437
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  44. Saeterbakken, A. H. and Fimland, M. S. (2013) Muscle force output and electromyographic activity in squats with various unstable surfaces. The Journal of Strength and Conditioning Research, 27(1), 130-136
  45. Lawrence, M. A. and Carlson, L. A. (2015) Effects of an unstable load on force and muscle activation during a parallel back squat. Journal of Strength and Conditioning, 29(10), 2949-2953
  46. Ditroilo, M., O'Sullivan, R., Harnan, B., Crossey, A., Gillmor, B., Dardis, W. and Grainger, A. (2018) Water-filled training tubes increase core muscle activation and somatosensory control of balance during squat. Journal of Sports Sciences, 36(17), 2002-2008
    • Compared Squats, Lunges and Bulgarian Split Squats (including source #43)
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    • The squat, step-up and single-leg squat
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    • Comparing Unilateral Exercises on Stable and Unstable Surfaces (including source #43)
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    • Push-up on Stable and Unstable Surfaces
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  60. Park, S. Y. and Yoo, W. G. (2011) Differential activation of parts of the serratus anterior muscle during push-up variations on stable and unstable bases of support. Journal of Electromyography and Kinesiology, 21, 861-867
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  62. McGill, S. M., Cannon, J. and Andersen, J. T. (2014) Analysis of pushing exercises: muscle activity and spine load while contrasting techniques on stable surfaces with a labile suspension strap training system. Journal of Strength and Conditioning, 28(1), 105-116
  63. Harris, S., Ruffin, E., Brewer, W. and Ortiz, A. (2017) Muscle activation patterns during suspension training exercises. International Journal of Sports Physical Therapy, 12(1), 42-52.
  64. Snarr, R. and Esco, M. R. (2013) Electromyographic comparison of traditional and suspension push-ups. Journal of Human Kinetics, 39, 75-83
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  66. Calatayud, J., Borreani, S., Colado, J. C., Martin, F. and Rogers, M. E. (2014) Muscle activity levels in upper-body push exercises with different loads and stability conditions. The Physician and Sportsmedicine, 42(4), 106-119
  67. Torres, R. J. B., Piraua, A. L. T., Nacimento, V. Y. S., dos Santos, P. S., Beltrao, N. B., de Oliveira, V. M. A., Pitangui, A. C. R. and de Araujo, R. C. (2016) Shoulder muscle activation levels during the push-up plus exercise on stable and unstable surfaces. Journal of Sport Rehabilitation, doi: 10.1123/jsr.2016-0050
  68. de Araujo, R. C., Nascimento, V. Y. S., Torres, R. J. B., Behm, D. and Ptinagui, C. R. (2019) Can the use of unstable surfaces and instruction for conscious abdominal contraction increase the EMG activity of the periscapular muscles during the dynamic push-up? Journal of Sport Rehabilitation, doi: 10.1123/jsr.2018-0165
  69. Seo, S. H., Jeon, I. H., Cho, Y. H., Lee, H. G., Hwang, Y. T. and Jang, J. H. (2013) Surface EMG during the push-up plus exercise on a stable support or swiss ball: scapular stabilizer muscle exercise. Journal of Physical Therapy Science, 25(7), 833-837
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    • Chest Press on Stable and Unstable Surfaces
  75. Lawrence, M. A., Ostrowski, S. J., Leib, D. J. and Carlson, L. A. (2018) Effect of unstable loads on stabilizing muscles and bar motion during the bench press. Journal of Strength and Conditioning Research,
  76. Lawrence, M. A., Leib, D. J., Ostrowski, S. J. and Carlson, L. A. (2017) Nonlinear analysis of an unstable bench press bar path and muscle activation. Journal of Strength and Conditioning, 31(5), 1206-1211
  77. Dunnick, D. D., Brown, L. E., Coburn, J. W., Lynn, S. K. and Barillas, S. R. (2015) Bench press upper-body muscle activation between stable and unstable loads. The Journal of Strength and Conditioning Research, 29(12), 3279-3283
  78. Ostrowski, S. J., Carlson, L. A. and Lawrence, M. A. (2017) Effect of an unstable load on primary and stabilizing muscles during the bench press. The Journal of Strength and Conditioning Research, 31(2), 430-434
  79. Campbell, B. M., Kutz, M. R., Morgan, A. L., Fullenkamp, A. M. and Ballenger, R. (2014) An evaluation of upper-body muscle activation during coupled and uncoupled instability resistance training. Journal of Strength and Conditioning Research, 28(7), 1833-1838
  80. Uribe, B. P., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V. and Nguyen, D. (2010) Muscle activation when performing the chest press and shoulder press on a stable bench vs. a Swiss ball. The Journal of Strength and Conditioning Research, 24(4), 1028-1033
  81. Marshall, P. W. M. and Murphy, B. A. (2006) Increased deltoid and abdominal muscle activity during Swiss ball bench press. Journal of Strength and Conditioning Research, 20(4), 745-750
  82. Goodman, C. A., Pearce, A. J., Nicholes, C. J., Gatt, B. M. and Fairweather, I. H. (2008) No difference in 1RM strength and muscle activation during the barbell chest press on a stable and unstable surface. Journal of Strength and Conditioning Research, 88-94
  83. Lehman, G. J., Gordon, T., Langley, J., Pemrose, P. and Tregaskis, S. (2005) Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during limb strength exercises. Dynamic Medicine, 4(6), doi: 10.1186/1476-5918-4-6
  84. Saeterbakken, A. H. and Fimland, M. S. (2013) Electromyographic activity and 6RM strength in bench press on stable and unstable surfaces. Journal of Strength and Conditioning Research, 27(4), 1101-1107
  85. Norwood, J., Anderson, G. S., Gaetz, M. and Twist, P. (2007) Electromyographic activity of the trunk stabilizers during stable and unstable bench press. Journal of Strength and Conditioning Research, 21(2), 497-502
    • Overhead Press Exercise on Stable and Unstable Surfaces
  86. Williams Jr., M. R., Hendricks, D. S., Dannen, M. J., Arnold, A. M. and Lawrence M. A. (2018) Activity of shoulder stabilizers and prime movers during an unstable overhead press. Journal of Strength and Conditioning Research, doi: 10.1519/JSC.0000000000002660
  87. Kohler, J. M., Flanagan, S. P. and Whiting, W. C. (2010) Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. Journal of Strength and Conditioning Research, 24(2), 313-321.
    • The Inverted Row with Stable and Unstable Environments (and 63)
  88. Snarr, R. L. and Esco, M. R. (2013) Comparison of electromyographic activity when performing an inverted row with and without a suspension device. Journal of Exercise Physiology Online, 16(6), 51-58
  89. Snarr, R., Nickerson, B. S. and Esco, M. R. (2014) Effects of hand-grip during the inverted row with and without a suspension device: an electromyographic investigation. European Journal of Sports and Exercise Science, 3(4), 1-5
  90. McGill, S., Cannon, J. and Andersen, J. (2014) Muscle activity and spine load during pulling exercises: influence of stable and labile contact surfaces and technique coaching. Journal of Electromyography and Kinesiology, doi: 10.1016/j.jelekin.2014.06.002
  91. Youdas, J. W., Hubble, M. W., Johnson, P. G., McCarthy, M. M., Saenz, M. M. and Hollman, J. H. (2018) Scapular muscle balance and spinal stabilizer recruitment during an inverted row. Physiotherapy theory and practice, doi: 10.1080/09593985.2018.1486491
  92. Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. The Journal of Strength & Conditioning Research, 23(5), 1408-1417.
  93. Saeterbakken, A., Andersen, V., Brudeseth, A., Lund, H., & Fimland, M. S. (2015). The effect of performing bi-and unilateral row exercises on core muscle activation. International journal of sports medicine, 94(11), 900-905.
    • The Front-Plank and Side-Plank on Stable vs Unstable Surfaces:
  94. Cho, M., Shim, S., Jung, J., & Chung, Y. (2019). Comparison of trunk muscle activity according to hip abduction angle during plank exercise. Physical Therapy Rehabilitation Science, 8(3), 162-169.
  95. Escamilla, R. F., Lewis, C., Pecson, A., Imamura, R., & Andrews, J. R. (2016). Muscle activation among supine, prone, and side position exercises with and without a Swiss ball. Sports health, 8(4), 372-379.
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