Stability Training (Attia's Foundation)

What is Stability Training (Attia's Foundation)?

Peter Attia considers stability the cornerstone upon which strength, aerobic, and anaerobic performance all rely. His approach is based on Dynamic Neuromuscular Stabilization (DNS) — retraining the movement patterns of perfect posture and movement learned as infants. Key exercises include dead bugs, loaded carries, anti-extension work, and breathing drills to create intra-abdominal pressure.

Is there evidence for it?

How do you do Stability Training (Attia's Foundation)?

1. 1.Dedicate 10 minutes daily (or 30-40 min/week spread across sessions) to stability work before other training
2. 2.Master diaphragmatic breathing with intra-abdominal pressure: practice 90/90 breathing (lying on back, feet on wall, knees and hips at 90 degrees) for 5 minutes daily
3. 3.Perform dead bugs (3 sets of 10 per side) focusing on maintaining a neutral spine and full exhale
4. 4.Do farmer's carries 2-3x/week: walk 40-60 meters holding heavy dumbbells or kettlebells at your sides, maintaining upright posture
5. 5.Add 'stir the pot' on a stability ball (3 sets of 10 circles each direction) for anti-extension core training

How long does it take?

10 min/day or 30-40 min/week.

Is it hard to start?

moderate.

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