The Two Vital Muscle Groups Everyone Should Know About
When it comes to movement control, strength, and performance, two key muscle groups play a vital role: stabilisers and mobilisers. These muscle systems work together in harmony to help you move efficiently, powerfully, and without pain.
Below you can find the key differences between these two muscle groups.
Stabilisers | Mobilisers | |
Role | Control movement and provide joint stability | Create movement, power, and speed |
Muscle Type | Deep, postural muscles | Large, surface muscles |
Work Pattern | Continuous, low-level activity | Short bursts of high intensity |
Fatigue | Slow to fatigue | Fatigue quickly |
Examples | Deep abdominals, glute med, rotator cuff | Quads, glutes, rectus abdominis, biceps |
A Simple Example: The Abdominals
Your rectus abdominis (the “six-pack” muscle) is a mobiliser, creating strong, powerful movement such as crunches or leg raises.
Your internal and external obliques are stabilisers, supporting rotation and trunk control during activities like skiing, throwing, or golf.
When the stabilisers switch off, the mobilisers overwork to hold the area stable. This can lead to tension, bracing, and shallow breathing, reducing efficiency and increasing the risk of pain or restriction.
Why It Matters
Efficient movement relies on both systems working together:
- Mobilisers generate speed and strength.
- Stabilisers control and coordinate movement.
If either group underperforms, the other compensates, often creating imbalance or discomfort. Retraining your stabilisers restores balance, improves posture, and helps you move freely and efficiently.
To understand this key topic further, watch Paul’s explaination below.