A new study on “anti-movement” versus dynamic core training has clear implications for how runners should train their trunk. Here’s what to do.
Glute bridge post-run. (Photo: Aleksandr Kondratov, Getty)
Published August 26, 2026 11:23AM
For this article, physical therapist Jennie Hansen analyzed a new study on anti-movement vs. dynamic core training and built a simple, science-backed core routine for runners based on the findings. The routine targets the deep stabilizing muscles that protect your spine and improve performance.
“Core strengthening” is a term runners frequently toss around. We all know we need it. But what exactly is it, and what should it entail? (Hint: Not crunches.)
When we talk about the core, we mean the abdominal muscles, low back, gluteal, pelvic, and hip muscles that support the spine and trunk. These muscles include both smaller, deep groups that attach directly to the spine to provide stabilization and larger, more global ones that can assist with stability and produce movement.
Why do we need this area to be strong? Well, even non-runners need to pay attention to their core strength to avoid lower back pain, which is the top cause of years lived with disability. Athletically, the core must create proximal stability to allow for powerful, efficient movements distally—which requires adequate strength combined with coordinated neuromuscular activation and control. So, core strength is certainly important for pain reduction, injury prevention, and athletic performance.
How the Core Functions While Running
When running, the trunk serves to provide a stable base of support so that the legs can effectively generate the forces that create forward movement. These forces are transferred across the trunk and counterbalanced by the arms, requiring coordination between the hips, trunk muscles, and shoulders.
While running appears to be purely a forward (sagittal plane) activity, the trunk muscles are hard at work controlling side-to-side (frontal plane) and rotational (transverse plane) forces. Muscle activation and timing change with speed, with higher speeds generally requiring more control and work. The deep trunk muscles also contribute to respiration.
While some small trunk motion naturally occurs with running, excessive motion is detrimental. Increased trunk flexion is associated with decreased running economy and increased loading rates and vertical impact forces. Increased lateral trunk lean has also been linked to increased loading rates, which may play a role in the development of certain injuries.
What an Effective Core Routine Should Look Like
Even though most of us know that crunches are out, there’s still plenty of confusion about how to train our cores. While strength work doesn’t need to look exactly like running, it does need to meet (and exceed) its demands—meaning that stability should be emphasized over motion.
Enter a recent study comparing neuromuscular activation between “anti-movement” and “dynamic” core training. Unlike traditional dynamic core exercises, which work the trunk and spinal musculature by moving through flexion, extension, rotation, and side bending, anti-movement exercises resist external forces, forcing stabilization throughout the trunk—basically, trunk isometrics.
The Study: Anti-Movement vs. Dynamic Core Training
The 12-week study compared a combination of Pallof holds and plank variations (incorporating bands and the TRX suspension trainer for progression) in the anti-movement program against a dynamic program that included exercises such as sit-ups, leg raises, jack knives, Russian twists, windshield wipers, and back extensions (incorporating Swiss balls for progression).
While both exercise groups demonstrated enhancements in neuromuscular efficiency compared to a control group, improvements were overall greater in the anti-movement group, particularly within the deep local musculature that activates prior to limb movement and plays an important role in stabilizing the spine.
The authors therefore hypothesized that this enhanced neuromuscular efficiency could improve endurance, delay fatigue, and reduce the need for recruitment of larger, more global muscles—thus protecting the spine and potentially decreasing injury risk while improving performance.
The Anti-Movement Core Routine for Runners
Runners can apply these findings and consider an “anti-movement”-focused core routine, similar to the one used in the study. Nothing fancy or extensive is required—just one exercise each to resist the trunk’s motions (flexion, extension, rotation, and side-bending/lateral flexion). Simple plank variations and other holds work well to streamline your core routine efficiently and effectively.
Front Plank
(Photo: Ali Nolan)
Targets: Anti-extension · full core (local and global)
The front plank is a classic core stability exercise that falls into the anti-extension category, challenging most of both the local and global core muscles.
- How to: Lie on your stomach, bend the elbows to 90 degrees, and place them directly underneath the shoulders. Lift the hips up until they are in line with the shoulders and ankles, keeping the knees straight and feet relatively close together. Hold this position, not allowing the pelvis to rise or sink.
- Dosage: 2 x 30-second holds, working up to one minute continuously.
- Progress it: Place the feet on an unstable surface (a suspension trainer or stability ball), or perform from the hands instead of the elbows.
Bridge Hold
(Photo: Ali Nolan)
Targets: Anti-flexion · spinal extensors and glutes
While the study used a supine plank as its anti-flexion exercise, the shoulder position required could be a limiter, so bridge holds are likely a more practical way for many runners to work the posterior trunk muscles, including the spinal extensors and gluteals.
- How to: Lie on your back with your knees bent, feet shoulder-width apart and flat on the floor, arms at your sides or across your chest. Lift your pelvis in the air until it is in line with your shoulders and knees.
- Dosage: 2 x 30-second holds.
- Progress it: Place your feet on an unstable surface such as a suspension trainer or a stability ball with the knees straight, or perform a single-leg version by straightening one knee (which also adds anti-rotation and anti-lateral flexion challenges).
Side Plank
(Photo: Ali Nolan)
Targets: Anti-lateral flexion · lateral trunk and hip muscles
The side plank can be considered an anti-lateral-flexion exercise, challenging the lateral trunk and hip musculature.
- How to: Bend your elbow to 90 degrees and place it directly underneath your shoulder. With the feet stacked on top of each other, lift your hips off the ground, keeping the body in a straight line from the feet through the hips to the shoulder. Keep the pelvis perpendicular to the ground; don’t let it roll forward or back or drop.
- Dosage: 2 x 30-second holds on each side, working up to one minute continuously.
- Progress it: Place the feet into a suspension trainer, or lift the top leg.
- Reference image: How to safely progress your side plank
Pallof Press
Targets: Anti-rotation · obliques and deep abdominal rotators
The Pallof press is a common anti-rotation exercise, challenging the deep abdominal rotators, including the obliques.
- How to: Stand next to a cable column or long exercise band anchored at chest height (the resistance should be directly off to your side). Grab the cable or band end with both hands and step a bit to the side to create tension. Straighten your elbows and press the cable or band straight forward. The resistance will try to pull your trunk into rotation toward it—don’t let it. The objective is to keep your trunk stable and resist the rotational force.
- Dosage: Hold 15–30 seconds (as able), aiming for a total of 1 minute of hold time on each side