PHASE 1:

STABILITY AND
MOBILITY TRAINING
PHASE 1: STABILITY AND MOBILITY TRAINING AMERICAN COUNCIL ON EXERCISE © All Rights Reserved

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 Introduction
When building a house, it is essential that you have a solid foundation
to support the structure placed on it. The human body is no different.
Muscle imbalances, postural issues, and improper movement mechanics
jeopardize our structure and hinder our movement potential.
For these reasons, stability and mobility are the restriction. This relationship ties directly to the concept
cornerstones of efficient human movement. By developing of the “kinetic chain.” Essentially, this concept is used
these attributes, an individual’s ability to accommodate, to illustrate the synergistic nature of human movement.
control, and redirect the forces and stressors placed on the In general terms, the kinetic chain concept states that
body is significantly enhanced. This not only sets the stage each joint is one of a series of links in a chain. When one
for better performance in life and sport, but also improves link in the chain is functioning improperly, it alters the
the resilience of the musculoskeletal system and may functioning of each subsequent link. Consequently, if
reduce one’s risk of injury. either mobility or stability is inadequate, movement may be
The primary goal in phase 1 of the ACE Integrated compromised and the kinetic chain may not function in an
Fitness Training® (ACE IFT®) Model is to develop, or optimal manner. A basic illustration of this relationship is
reestablish, the appropriate levels of mobility and stability presented in Figure 1.
required to produce efficient human movement. Regardless
Figure 1
of how fit an individual may appear, it is very likely that he GLENOHUMERAL = MOBILITY The Stability-
or she has deficits in either, or both, of these qualities. In Mobility
many cases, individuals simply learn to accommodate for SCAPULOTHORACIC = STABILITY Relationship

these limitations by performing compensatory movements

in order to complete a task. Unfortunately, over time THORACIC SPINE = MOBILITY
these compensations may not only lead to suboptimal
LUMBAR SPINE = STABILITY
performances, but actually facilitate injury. Therefore,
phase 1 is designed specifically to address these issues HIP = MOBILITY
and create a solid foundation to enhance and promote
overall quality of movement by developing the stability– KNEE = STABILITY
mobility relationship within the kinetic chain.
ANKLE = MOBILITY
The Stability-Mobility Relationship FOOT = STABILITY
Mobility can be defined as the ability of a joint to move
freely without significant physical hindrance. In contrast,
stability may be simply defined as resistance to movement. Previous injury, habitual movement patterns, and
Though these concepts appear diametrically opposed, a repetitive stress may lead to a variety of anatomical
complex synergistic relationship exists between these two constraints that may affect mobility and stability
qualities. In order to produce efficient movements at the throughout the kinetic chain. Ultimately, if joint stability
joints, there must be a base of stability (i.e., anchor point) is compromised, the muscles that typically allow the
that allows the appendages to travel through their intended joint to mobilize must act as stabilizers. This alters the
ranges of motion, at the required velocities, without undue joint’s intended function and places more stress on
the body’s various systems and subsystems. For this
reason, the first step in the ACE IFT Model is to ensure
adequate proximal stability in the trunk is developed
to withstand the stressors placed upon it during both
exercise and basic activities of daily living.

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 Developing Proximal Stability thoracic spine and hips will take on a greater stabilization
In order to produce efficient movement, lumbar stability role. This reduces the amount of mobility the thoracic
is essential. The lumbar spine provides an anchor point and hip joint are able to allow during a movement, and
that allows more efficient movement of the extremities. may potentially lead to injury in the long term. Without
If stability throughout the lumbar spine is inadequate, the ability to effectively control and stabilize this region of
the movement above and below this area must then take the body, performance during later phases of the ACE IFT
on the role of stabilizers to make up for the deficiency. Model will suffer. This will most likely hinder a person’s
Therefore, it is essential that clients learn to activate the ability to reach his or her full movement potential, and
muscles that surround the lumbo-pelvic-hip area prior to increase injury risk in the long term.
engaging in more advanced resistance-training programs The first step in phase 1 of the ACE IFT Model should be
and activities. Subsequently, during the first stage of the to select exercises that emphasize isometric activation of
ACE IFT Model a great deal of emphasis is placed on the core muscles. These exercises serve several purposes
teaching clients to activate the muscles that surround the in the development of a training program. First, they allow
lumbar area of the spine via active isolation of the core the trainer to corroborate suspicions he or she may have
musculature. had about faulty movement patterns performed during the
The transverse abdominis (TVA) is the key muscle that pre-exercise movement screen. In other words, if the trainer
works reflexively with the neural system to produces what suspected the reason for the client scored poorly on one
is known as the “hoop tension” effect. This action is of these screens was poor trunk stability, these exercises
similar to tightening a belt around the waist. By efficiently may further build a case for this assumption and help
activating the TVA, intra-abdominal pressure around the guide exercise selection and progression in future sessions.
spine is increased. This increase in pressure helps stabilize Secondly, once these exercises are mastered, they can be
and protect the spine against various loading forces. As used to reinforce proper neuromuscular activation during
previously mentioned, the increased rigidity in this area dynamic warm-up sessions to prepare these muscles for the
also helps create a solid platform, or anchor point, for forces they will encounter during the training session.
movement at the joints above and below the lumbar spine. The following exercise menu (Table 1) provides a few
If an individual is unable to stabilize the lumbar spine, the sample exercises that can be used to address stability in

Table 1: Exercises for Developing Proximal Stability of the Lumbar Spine

Exercise Basic Description Technique Cues Progressions/Regressions
Abdominal While in a supine or prone • Act like you are tightening a • With the client’s palms turned upward,
bracing position, isometrically contract corset. instruct him or her to make two fists, then
the abdominal and lower-back • Pretend you are getting ready to lightly tap the abdominals using each fist
muscles. take a punch in the stomach. on either side of the umbilicus.
• Contract the muscles around
the stomach/pelvis as if you are
trying to interrupt the flow of
urine.
Glute While in a supine position with the • Lift the hips by contracting the • Fully extend the arms out and position
bridges palms turned up, knees bent, and glutes. the hands directly in front of the chest
feet flat on the floor, lift the hips • Keep the trunk as stiff as a with the palms facing one another. This
so that the trunk, center of the board. increases the stability demands on the
hips, knees, and shoulders are in • Keep the shoulder blades trunk, as the arms can no longer be used
alignment. retracted and depressed. as supports.
• Do not hyperextend the back, as • Without bending the knees, place the feet
this places increased stress on on a stability ball, then lift the hips so
the lumbar spine. that the center of the ankles, knees, hips,
and shoulders are in alignment. This can
be cued sing the phrase “stiff as a board
from head to heels.”
Continued on next page

PHASE 1: STABILITY AND MOBILITY TRAINING AMERICAN COUNCIL ON EXERCISE © All Rights Reserved

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 Table 1: Exercises for Developing Proximal Stability of the Lumbar Spine (continued)
Exercise Basic Description Technique Cues Progressions/Regressions
Quadruped Assume a quadruped position • Keep the trunk as stiff as a board • Raise one hand approximately 1 inch
with the hands directly under from the head to the glutes by off the ground. While maintaining trunk
the shoulders and the knees bracing the trunk. stability, perform the following shoulder
under the hips. • The slope of the spine should be movements over a distance of approxi-
close to parallel with the floor. mately 6 to 12 inches.
• Do not allow the hips to drop or üFlexion/extension
back to sag. üAbduction/adduction
üCircumduction
• Raise one knee approximately 1 inch
off the ground. While maintaining
trunk stability, perform the following
hip movements over a distance of
approximately 6 to 12 inches.
üFlexion/extension
üAbduction/adduction
üCircumduction
• Raise one knee and the opposite hand ap-
proximately 1 inch off the ground. While
maintaining trunk stability, perform simul-
taneous movement in the same plane with
both limbs, or in alternating planes.
• This exercise sequence can be regressed
by allowing the individual to perform
these same actions while lying in a prone
position on the floor.
Front plank Lie prone on the floor with the feet • Brace the core. • This exercise can be progressed by raising
dorsiflexed and approximately hip- • Activate the glutes to initiate the one leg 2 to 3 inches off the ground, or by
width apart. The forearms should lifting of the hips. lifting one arm and extending it in front of
be in full contact with the ground. the body. During both of these variations,
While keeping the back flat, lift rotation of the hips or trunk should not be
the body off the ground until there allowed.
is a straight line between the • This exercise can be regressed by allowing
center of the ankle, knees, hips, the individual to perform this exercise in a
and shoulders, and the entire modified push-up position with the knees
weight of the body is resting on on the floor, or by elevating the hands on
the forearms and toes. a bench.
Side plank Lie on the side with the knees • Pretend the hips are being pulled • Perform the side plank with the legs
with bent bent, legs stacked on one another, up toward the ceiling. straight.
knee and the elbow bent directly under • Activate the glutes to initiate the
the shoulder. Keep the head hip lift.
aligned with the spine, lift the
hips, and isometrically stabilize
the trunk.

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 the lumbar spine. Many of these exercises can be found one to two sets of 10 repetitions using slow and controlled
at www.acefitness.org/acefit/exercise-by-bodypart/. movements through the full suggested range of motion
These exercises should be progressed from those that are for the exercise, then holding each isometric action for
more supported, such as those in which the trunk is in approximately two or three seconds.
contact with the ground (e.g., the bracing exercise), to Once the client understands how to activate the TVA and
those that are less supported (e.g., the quadruped series). the concept of bracing via exercises aimed at improving
For individuals who are especially deconditioned, these proximal stability, the trainer can move on to the second
exercise, along with some basic flexibility training, may step in this phase, which is improving proximal mobility
initially make up the majority of their exercise training of the thoracic spine and hips. However, it is critical that
program. However, as individuals become more proficient proximal-stability training precedes proximal-mobility
at stabilizing the lumbar spine, two or three exercises per training to optimize results. For more information regarding
workout should be selected to improve neuromuscular training for proximal mobility, as well as more information
activation prior to engaging in a dynamic warm-up. Each about the ACE IFT Model, refer to the ACE Personal Trainer
of these exercises should be performed for approximately Manual, 5th Edition. Â

PHASE 1: STABILITY AND MOBILITY TRAINING AMERICAN COUNCIL ON EXERCISE © All Rights Reserved