Instability Training Improves Joint Proprioception

Instability Training Improves Joint Proprioception

Dr. GJohn Mullen Blog, Dryland, Training 1 Comment

Background on Instability Training

Although instability is often used to strengthen the core and hips, the translation of this to dynamic movement is not certain. Also, the influence of instability training on proprioception is also not well established. This study looked at the effects of instability training.

What was done

Forty-three participants were split into a training program for 10-weeks of 3 days per week instability training with Swiss balls and body weight as resistance or a control group.


The training group increased trunk extension peak torque/body weight and total work output, while the control group decreased in these parameters across the weeks. The training group also had significant improvements in trunk flexion peak torque/body weight ratios and knee proprioception improved for up to 9 months post-training.


It seems instability training improves the sense of position while strengthening the knee. Also, the tests were not similar to the exercises prescribed, suggesting there was some transference in skill.

Practical Implication

If seeking proprioceptive improvements, instability training improves this parameter. Future studies must compare other treatment modalities.



  1. Cuğ M, Ak E, Ozdemir RA, Korkusuz F, Behm DG. The effect of instability training on knee joint proprioception and core strength.J Sports Sci Med. 2012 Sep 1;11(3):468-74.

Comments 1

  1. Respected Sir /madam
    Your valuable knowledge on methods of instability training programs was really good, We will be experimenting on our students soon.
    I would request you to share some age groups land training facts which training will be better for them.
    Yashraj Tarkar
    Phoenix Sports Academy

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