Why strength and stability matter for everyone
Ever wondered how elite athletes maintain peak performance? The secret often lies in targeted strength training and core stability exercises.
Strength and stability are key to injury prevention and optimal performance whether you’re pushing through the last mile of a marathon, reaching for that extra rep in the weight room, or simply trying to maintain your fitness routine at home.
Incorporating targeted exercises into your routine can help improve balance, coordination, and overall muscle function. Even if you’re new to strength and stability training, it’s never too late to begin. Start with a few manageable exercises and gradually build your routine. Consistency is key — over time, these movements will become second nature, leading to long-term health benefits.
The moves featured in the following videos can easily be done at home and incorporated into your fitness routine, helping to keep you in top form, no matter your sport or fitness level.
Hip Strength for Power and Stability
Your hips are the powerhouse of movement, providing the strength and stability needed for everything from running and jumping to weightlifting and everyday activities. Strong hips improve mobility, enhance athletic performance, and help prevent common injuries.
This video walks you through essential hip-strengthening exercises that target often-overlooked muscles like the abductors and external rotators — key players in knee alignment and lower body control. Try incorporating these movements into your routine:
- Banded Side Steps – Fire up your hip stabilizers and improve lateral strength.
- Banded Monster Walks – Build endurance and control for dynamic movements.
- Standing Banded Leg Lifts – Strengthen the hips in multiple planes for better balance.
- Standing Clamshells – Activate deep hip muscles to support knee and ankle stability.
Watch the video for proper form and technique, and start building stronger, more resilient hips today!
Core and Glutes: The Foundation of Strength
A strong core and activated glutes are essential for stability, power, and injury prevention — whether you’re a runner striving for efficiency or just looking to move better in daily life.
This video walks you through targeted exercises that build strength where it matters most, helping you maintain proper form and reduce strain on your body.
Kick off your routine with a dynamic warm-up to loosen up your joints and improve balance:
- Single Leg Lift to Forward T to Lunge – A full-body primer for strength and stability.
- Single Leg Lift to Single Leg Squat to Forward T to Lunge – Activate key muscles before you run, lift, or train.
After your workout, when your body is warm and ready to cool down, shift your focus to core stability and recovery exercises:
- Side Plank from Knee with Leg Lift – Build lateral stability and core endurance.
- Quadruped Knee Taps – Engage your deep core muscles while improving hip mobility.
- Glute Bridge March – Strengthen your glutes and stabilize your pelvis to prevent hamstring cramps.
Incorporating these exercises at the right time — before and after your running routine or workout — will help you move efficiently, recover effectively, and stay injury-free. Watch the video for a guided walkthrough!
Dynamic Core Crawling: Strength, Stability & Coordination
Crawling isn’t just for babies—it’s a powerhouse exercise for building core strength, upper body stability, and total-body coordination. This video breaks down three variations of functional crawling that challenge your core while improving mobility and control. Athletes like wrestlers and sprinters use these drills to enhance performance, but they’re just as effective for anyone looking to boost strength and movement efficiency.
Before you start, keep your form in check: maintain a level back, engage your core, and move with control. If you have shoulder, wrist, or low back issues, check in with your PT before adding these to your routine.
Try these three crawling variations, performing three sets of down and back for each:
- Narrow-Knee Crawl – With knees close together and core tight, move forward and backward, keeping your back parallel to the floor.
- Wide-Knee Crawl – Knees outside your elbows, maintaining a strong core and stable spine.
- Lateral Crawl – Move sideways from a plank position, alternating opposite arm and leg. Keep your head neutral—no looking up or down!
Incorporating these movements into your workouts strengthens the muscles that support everyday actions like lifting, running, and maintaining balance. Watch the video for a full breakdown and start crawling your way to better stability!
The path to strength starts now
Prioritizing strength and stability is an investment in your long-term health and mobility. By incorporating these exercises into your routine, you’re setting yourself up for success in both daily activities and athletic pursuits. If you’re unsure where to start or need guidance, reach out to our team at Therapeutic Associates to take your movement to the next level!
Ready to enhance your strength and stability? Start incorporating these exercises into your routine today or consult with our physical therapists for personalized guidance.
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As physical therapists, we know the importance of movement for overall health and well-being. From injury recovery to achieving optimal performance, our passion is to help every patient reach their goals and live an active, pain-free life.
