< shift/library / fitness

Peter Attia Stability Training

fitness · medium · 15-20 minutes daily

What is Peter Attia Stability Training?

Attia's most underrated pillar: functional stability work that prevents the falls, injuries, and immobility that destroy quality of life after 60. If you can't balance on one leg for 10 seconds, your mortality risk doubles.

Is there evidence for it?

EVIDENCEstrong

How do you do Peter Attia Stability Training?

  1. 1.Test yourself: stand on one foot, eyes closed, for 10 seconds. If you can't, stability is your #1 priority
  2. 2.Daily DNS (Dynamic Neuromuscular Stabilization) exercises: dead bug (3x10), bird dog (3x10), pallof press (3x10 each side)
  3. 3.Farmers carries: grab heavy dumbbells (50%+ bodyweight total) and walk 40 meters. Best core + grip + stability exercise that exists
  4. 4.Single-leg work: step-ups, single-leg Romanian deadlifts, Bulgarian split squats. Twice per week, 3 sets each
  5. 5.Toe yoga and foot strengthening: spread your toes, lift big toe independently, balance on balance board. Your feet are the foundation of all stability

How long does it take?

15-20 minutes daily.

Is it hard to start?

medium.

Source: Dr. Peter Attia (Outlive), Beth Lewis (DNS-trained physical therapist on Attia's team)
fitness · longevity · health · performance · recovery
> find what fits you

Related in fitness

Glute Activation ProtocolMost people have 'dead butt syndrome' from sitting all day — glutes that barely fire during exercise. This...Kettlebell Simple & Sinister ProgramPavel Tsatsouline's minimalist strength program: just 2 exercises (Turkish Get-Up and Kettlebell Swing), done...Hip Flexor Release ProtocolSitting shortens your hip flexors, which pull your pelvis forward, compress your lower back, shut down your...Peter Attia Zone 2 Cardio ProtocolThe single most important exercise modality for longevity according to Attia: sustained cardio at the...SwimmingFull-body, low-impact cardiovascular exercise that improves heart health, builds lean muscle, and enhances...Tim Ferriss Minimum Effective Dose TrainingThe smallest dose of exercise that produces the desired result. Ferriss proved you can build significant...

> everything in fitness

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.