Strong big lifts rely on more than quads, hamstrings, chest, and lats. Smaller, often overlooked muscles stabilise your joints, protect your spine, and help you move weight safely. Training them with a few focused accessory exercises each week can improve performance and reduce injury risk.
Active Motion Injury Clinic, led by Jordan Sahota, helps people build strength in a balanced, sustainable way. Understanding how these muscles work is a powerful first step toward moving more comfortably and confidently.
Why overlooked muscles matter
Most gym programs centre on the main lifts: squat, bench, deadlift, overhead press, and rows. These lifts are valuable, but they do not always strengthen the smaller muscles that keep your joints centred and stable.
When stabilising muscles are weak or underactive, your body finds compensation patterns. Over time this can show up as nagging aches, plateaus, or technique breakdown under heavier loads.
Balanced muscular development supports:
- Better joint alignment and control
- More efficient force transfer into the bar
- Lower risk of overuse injuries
Small, steady habits make meaningful change. A few extra sets for these muscles can make your whole program work better.
Glute medius: the hip stabiliser you feel on one leg
The glute medius sits on the side of your hip. Its main job is to keep your pelvis level when you stand, walk, run, or squat on one leg at a time.
Signs it may be weak
- Knees collapse inward during squats or lunges
- Hips drop when you stand on one leg
- Outer hip discomfort after running or long walks
Simple exercises to build it
- Side-lying clamshells with a light band
- Lateral band walks
- Single-leg glute bridges
Aim for 2 to 3 sets of 10 to 15 controlled reps, 2 to 3 times per week.
Tibialis anterior: ankle and shin strength
The tibialis anterior runs along the front of your shin and lifts your foot toward your shin. It helps control your foot when you land, walk downhill, or lower the weight in a deadlift.
Signs it may be weak
- Shins that fatigue quickly with running or skipping
- Struggling to keep your whole foot grounded while squatting or pulling
- Feet slapping the ground when you walk or jog
Simple exercises to build it
- Seated or standing toe raises
- Slow heel walks over a short distance
- Controlled lowering from calf raises, focusing on the front of the shin
These can be added to warm-ups or finishers with higher reps, such as 2 sets of 15 to 20.
Rotator cuff: small muscles, big role in pressing
The rotator cuff is a group of four small muscles that keep the head of your upper arm centred in the shoulder socket. They work hardest when you press, pull, or lift overhead.
Signs they may be weak
- Shoulder discomfort at the bottom of a bench or overhead press
- Feeling “loose” or unstable in overhead positions
- Difficulty controlling the last few degrees of shoulder rotation
Simple exercises to build them
- Side-lying or banded external rotations
- Cable or banded internal rotations
- Light dumbbell exercises like side-lying abduction
Focus on very light resistance and smooth control. Quality matters more than load here.
Serratus anterior: scapular control and shoulder health
The serratus anterior helps your shoulder blades glide smoothly around your rib cage. This is essential for pain-free overhead lifting and strong pushing.
Signs it may be weak
- Shoulder blades “wing” off the rib cage
- Difficulty locking out overhead pressing
- Neck or upper shoulder tightness after pressing
Simple exercises to build it
- Push-up plus: at the top of a push-up, gently push the floor away to protract the shoulder blades
- Wall slides, focusing on keeping ribs down and shoulder blades moving smoothly
- Serratus punches with a light dumbbell or cable
Adductors: inner thigh support for squats and deadlifts
The adductors on your inner thigh help control your knees and hips, especially in wide stances.
Signs they may be weak
- Knees cave in during squats or sumo deadlifts
- Groin tightness or fatigue after heavy lower body days
- Difficulty maintaining tension in the bottom of a squat
Simple exercises to build them
- Side-lying adduction leg raises
- Copenhagen planks at an easy height
- Tempo goblet squats with focus on pressing knees gently out while keeping feet flat
Deep core muscles: your internal weight belt
Beyond the six-pack muscles, your deep core includes the transverse abdominis, multifidus, and pelvic floor. These support your spine and help you brace safely under load.
Signs they may be underactive
- Low back discomfort during or after heavy lifts
- Trouble maintaining a solid brace throughout a set
- Ribs flaring up when you press overhead
Simple exercises to build them
- Dead bugs with slow, controlled leg and arm movement
- Bird dogs with emphasis on keeping the spine steady
- Pallof presses to train anti-rotation control
Think of these as skill work. Move slowly, breathe, and focus on quality positioning.
Rear delts and lower traps: posture and pulling balance
Rear deltoids and lower trapezius help pull the shoulder blades down and back. They balance out heavy pressing and front-dominant work.
Signs they may be weak
- Rounded shoulders at rest
- Difficulty keeping the bar close during rows or deadlifts
- Upper trap tightness after pressing or pulling days
Simple exercises to build them
- Face pulls with a rope or band
- Prone Y, T, and W raises with light weights
- Chest-supported rows focusing on pulling low and back
Neck muscles: resilience for daily life and sport
Neck flexors and extensors help control head position. In sport, stronger neck muscles are linked with better control of head movement.
Signs they may be weak
- Difficulty holding a neutral neck during planks or push-ups
- Frequent neck fatigue with computer work or driving
- Head jutting forward during heavy lifts
Simple exercises to build them
- Chin tucks against a wall or lying on your back
- Gentle isometric holds, pressing your head lightly into a towel or pillow in different directions
- Posture check breaks, aligning ears over shoulders several times per day
How neglected muscles affect your big lifts
Squat
Weak glute medius and adductors can let your knees collapse inward, while limited tibialis anterior strength can affect ankle control. This can reduce power out of the bottom and increase stress on knees and hips.
Deadlift
Underactive deep core and rear chain stabilisers may cause your back to round and the bar to drift forward. Strong adductors and tibialis anterior help you feel the floor and keep the bar close.
Pressing
Undertrained rotator cuff, serratus anterior, rear delts, and lower traps can lead to wobbly shoulders and compensations through the neck and low back. Better scapular control allows your chest and triceps to do their job more safely.
Common training mistakes that create imbalances
- Only chasing heavier numbers without checking technique
- Skipping warm-ups or accessory work when short on time
- Training what is visible in the mirror more often than what stabilises from behind
- Ignoring small aches that show up the same way each week
Gentle, consistent motion supports lifelong mobility. Small corrections made early are easier than rebuilding from injury later.
Practical tips to add stabilisation work to your program
- Add 1 to 3 focused accessory exercises after your main lifts
- Start with 2 sets of 10 to 15 controlled reps, 2 to 3 times per week
- Rotate muscles you focus on across the week so total volume stays manageable
- Use light to moderate loads and move with control instead of chasing fatigue
Over a few months, many people notice better technique, improved comfort, and a greater sense of control under the bar.
Building a stronger, more resilient body
The strongest lifters are not just powerful in big muscles. They are stable, controlled, and balanced through the whole body.
Spending a little time each week on these overlooked muscles can:
- Support better form in squats, deadlifts, and presses
- Reduce the strain on joints and soft tissues
- Help you train more consistently over the long term
If you are unsure which areas to prioritise, a specialist therapist can assess your movement, identify weak links, and design a plan that fits your goals. At Active Motion Injury Clinic we believe understanding your body is the first step to lasting comfort.
Move comfortably. Live actively. Expert guidance. Real progress.