Everything You Need to Know About Stabilizer Muscles

Everything You Need to Know About Stabilizer Muscles

Stabilizer muscles, a term you might have come across. Many articles and websites have something to say about these muscles. How much do you know about stabilizer muscles?

Maybe you have a slight idea of what this term means, but there is more than that. 

Knowing these muscles, their functions, and how important they are will change your life. This knowledge will help you get the most out of exercises. 


Everything You Need to Know About Stabilizer Muscles

Before going any further, you should know the various types of muscles.

Although any muscle can be a stabilizer, particular muscles are essential in your movement. Stabilizers are classified into two categories: local and global stabilizers. 

Global stabilizers are more superficial, and they cross one joint. Some examples are gluteus medius and obliques. Local stabilizers are deep and a good example of the deep rotator muscles. 

Here is how these muscles work together and how you can strengthen them. 


Every muscle in the body performs its function. While every muscle is crucial, some muscles tend to do a lot of work compared to others. 

Stabilizers allow your body to move efficiently by ensuring that your body has good biomechanics.

For example, while doing barbell back squats, several muscles will work together to give you stamina. 

During such squats, the hamstrings and quadriceps will be doing most of the work. The abductor muscles must then work to keep your hips and thighs stable.

Stabilizers give you stability. From a functional point of view, stabilizers act as a supporting force during exercises. Since there is a lot of body movement, these muscles have to come in handy and support your body. 

Stabilizers work as an integral muscular system to generate momentum. Thus if you have weak muscles, your body won’t accommodate the strength of the workouts. 

They distribute the effect of workouts and movement throughout your body.

 It helps avoid stressing one or a few primary movers. Not only does this prevent muscle overworking, but it also makes you more powerful and efficient. 


There are so many muscles in the human body, and some are weaker than others. It is also common for some muscles to be neglected. You probably have neglected some of your body muscles. 

Whenever the body moves, several muscles work. Stabilizer muscles in the back and leg areas are the most active types of muscles. Almost any type of movement you make will involve either one of them. 

 Here are examples of the most neglected muscles:


Pelvic floor muscles literally form a structure that resembles a floor. These muscles form the base of the pelvis, and they are essential for movement. 

Pelvic floor muscles work hand in hand with the multi-fit group of muscles to give spinal stability. Many people don’t ignore the presence of these muscles. 

You can learn how to activate your pelvic floor muscles, but it’ll need lots of patience.


The scapula is part of stabilizer muscles in the shoulder areas. The scapula is a central attachment for many upper body muscles. 

The shoulder blade and its adjacent muscles tend to get neglected. This can lead to poor posture. Your upper body might also suffer injuries. 


Glutes are probably the most neglected muscles in the body. They are essential for optimal body movement and proper biomechanics. 

Start focusing on exercises that target your glute muscles. 


The most important muscles for balance and stability are known as stabilizer complexes. In simple terms, stabilizer complexes are groups of muscles that work together. 

There are three main complexes, and they’re located in the hips, shoulders, and trunk. Let’s go through each of them briefly.

The shoulder stabilizer complex – The rotator cuff is one of the muscles found in the shoulder area. It surrounds the shoulder joint and helps stabilize your shoulder. 

The muscles involved in this are the subscapularis, supraspinatus, infraspinatus, and teres minor. These muscles maintain your shoulder’s optimal function and biomechanics. 

Hip stabilizer complex – This stabilizer complex consists of multiple muscles.

The primary muscle in this category is the gluteus medius, a hip joint muscle. Its principal function is to maintain the lower body’s function. 

The gluteus medius also prevents injuries to the hip, knee, and ankle. Strengthening your hip stabilizer complex will reinforce your stability and stamina. 

Trunk stabilizer complex – The trunk stabilizer complex’s major muscles include (pelvic floor muscles, rectus abdominis, erector spinaeinternal and external obliques). 

These muscles are known as the deep core stability muscles. The reason is that they offer so much support to all other body muscles. 

Trunk stabilizer complexes help reduce the load on other muscles.


Strengthening your muscles is essential, especially if you want to be fit. Strengthening your muscles is important because you will move more efficiently and have better biomechanics. Your body will also be able to withstand greater loads.

It’s also a great way of preventing muscle and body injuries. By the end of it all, you’ll correct your posture and have better balance.

Having known that, here is how to start working on your stabilizers. According to a study conducted by Illinois State University, workouts significantly impact your muscle activity. During these exercises, you will be working on both the primary and stabilizing muscles. 

Now you can have a look at the best exercises that are perfect for your stabilizers. 


The primary movers during squats are quadriceps and glutes. The main stabilizers during such workouts are the calves and muscles on your lower back. 

By doing squats, you will be strengthening your leg stabilizer muscles, glutes, and hamstrings. 


During press-ups, your triceps and pectorals are the primary movers. The anterior delts are the main stabilizers. 


During a deadlift, there are so many muscles involved. The primary movers are the erector spinae, hamstrings, quadriceps, and calves.

The erector spinae is a muscle that runs on both sides of the spine. The stabilizing muscles are the trapezius, abdominal, and forearm muscles. 

Pull-ups-the primary mover during pull-ups is the latissimi dorsi. The stabilizing muscle is the triceps. 

These are not all the exercises that will help strengthen your stabilizing muscles.

There are more workouts, but these are the best.

By working out, you will be doing away with instability and poor coordination. 


Having strong stabilizer muscles will help you maximize your body’s efficiency. It’ll also help lower the risk of injuries. Another advantage is that you will maintain proper posture and coordination. 

To keep your stabilizers healthy, you should make them work harder. You can do so by doing tough workouts like the ones described above in the article.

Giving your stabilizers attention will be your first step to achieving the best results after workouts. If you are interested in strengthening your stabilizers, check these exercises

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