Perturbation Training: Benefits, How It Works, and Who It Helps
What Is Perturbation Training?
Perturbation training is a training method that exposes the body
to sudden, unpredictable disturbances—such as unstable surfaces or unexpected push/pull forces—during exercise.
These controlled challenges help improve reactivity, balance, and neuromuscular control, making the body more resilient to unexpected movements or loss of stability.
Research shows that perturbation training is widely used in rehabilitation to reduce injury risk and enhance neuromuscular function (Mansfield et al., 2015; Haklı et al., 2025; Ribeiro de Souza et al., 2023; Arampatzis et al., 2017; Sade et al., 2023; Khajooei et al., 2025; Letafatkar et al., 2015; Chmielewski et al., 2005).
Perturbation Bench Press: Why It Works
The perturbation bench press introduces continuous instability throughout the lift. This increases activation of the trunk and stabilizer muscles, potentially improving joint support and overall upper-body control (Wang et al., 2022; Ostrowski, 2017; Costello et al., 2022; Dunnick et al., 2015; Lawrence et al., 2021; Lawrence et al., 2017; Nairn et al., 2015; Saeterbakken et al., 2013; Saeterbakken et al., 2020).
Who Can Benefit From Perturbation Training?
1. Beginners and Untrained Individuals
Perturbation exercises can boost stabilizer muscle activation, balance, and early strength development (Campbell et al., 2014; Sparkes et al., 2020; Wang et al., 2022).
2. Older Adults
Studies show improvements in both physical and cognitive function, along with reduced fall risk (Cavalcante et al., 2025).
3. Athletes
Athletes often use perturbation training as an accessory method to enhance performance, stability, and resilience (Saeterbakken et al., 2016; Zemková, 2021).
References:
A Comparison of Muscle Activation and Concomitant Intermuscular Coupling of Antagonist Muscles Among Bench Presses With Different Instability Degrees in Untrained Men. Wang L, Qiao M, Tao H, et al. Frontiers in Physiology. 2022;13:940719. doi:10.3389/fphys.2022.940719.
An Evaluation of Upper-Body Muscle Activation During Coupled and Uncoupled Instability Resistance Training. Campbell BM, Kutz MR, Morgan AL, Fullenkamp AM, Ballenger R. Journal of Strength and Conditioning Research. 2014;28(7):1833-8. doi:10.1519/JSC.0000000000000349.
A Random-Perturbation Therapy in Chronic Non-Specific Low-Back Pain Patients: A Randomised Controlled Trial. Arampatzis A, Schroll A, Catalá MM, et al. European Journal of Applied Physiology. 2017;117(12):2547-2560. doi:10.1007/s00421-017-3742-6.
Bench Press Upper-Body Muscle Activation Between Stable and Unstable Loads. Dunnick DD, Brown LE, Coburn JW, Lynn SK, Barillas SR. Journal of Strength and Conditioning Research. 2015;29(12):3279-83. doi:10.1519/JSC.0000000000001198.
Development of an Elliptical Perturbation System That Provides Unexpected Perturbations During Elliptical Walking (The EPES System). Sade S, Pickholz H, Melzer I, Shapiro A. Journal of Neuroengineering and Rehabilitation. 2023;20(1):125. doi:10.1186/s12984-023-01251-3.
Effects of Instability Resistance Training on Physical and Cognitive Function in Adults. Cavalcante BR, Falck RS, Silva DT, et al. International Journal of Sports Medicine. 2025;. doi:10.1055/a-2674-4030.
Effects of Perturbation Training on Knee Flexion Angle and Quadriceps to Hamstring Cocontraction of Female Athletes With Quadriceps Dominance Deficit: Pre-Post Intervention Study. Letafatkar A, Rajabi R, Tekamejani EE, Minoonejad H. The Knee. 2015;22(3):230-6. doi:10.1016/j.knee.2015.02.001.
Effect of an Unstable Load on Primary and Stabilizing Muscles During the Bench Press. Ostrowski SJ, Carlson LA, Lawrence MA. Journal of Strength and Conditioning Research. 2017;31(2):430-434. doi:10.1519/JSC.0000000000001497.
Effect of Unstable Loads on Stabilizing Muscles and Bar Motion During the Bench Press. Lawrence MA, Ostrowski SJ, Leib DJ, Carlson LA. Journal of Strength and Conditioning Research. 2021;35(Suppl 1):S120-S126. doi:10.1519/JSC.0000000000002788.
Effects of Various Forms of Unstable Load on Muscle Electromyography in the Stabilizing Musculature and Rating of Perceived Exertion in the Bench Press. Costello K. Journal of Strength and Conditioning Research. 2022;36(4):881-887. doi:10.1519/JSC.0000000000003599.
Electromyographic Activity and 6RM Strength in Bench Press on Stable and Unstable Surfaces. Saeterbakken AH, Fimland MS. Journal of Strength and Conditioning Research. 2013;27(4):1101-7. doi:10.1519/JSC.0b013e3182606d3d.
Location of Instability During a Bench Press Alters Movement Patterns and Electromyographical Activity. Nairn BC, Sutherland CA, Drake JD. Journal of Strength and Conditioning Research. 2015;29(11):3162-70. doi:10.1519/JSC.0000000000000973.
Muscle Activation With Swinging Loads in Bench Press. Saeterbakken AH, Solstad TEJ, Stien N, et al. PloS One. 2020;15(9):e0239202. doi:10.1371/journal.pone.0239202.
Neuromechanical Adaptation of a Perturbation Protocol During Treadmill Running. Khajooei M, Quarmby A, Mayer F, Engel T. Journal of Electromyography and Kinesiology : Official Journal of the International Society of Electrophysiological Kinesiology. 2025;81:102989. doi:10.1016/j.jelekin.2025.102989.
Nonlinear Analysis of an Unstable Bench Press Bar Path and Muscle Activation. Lawrence MA, Leib DJ, Ostrowski SJ, Carlson LA. Journal of Strength and Conditioning Research. 2017;31(5):1206-1211. doi:10.1519/JSC.0000000000001610.
Perturbation-Based Balance Training Leads to Improved Reactive Postural Responses in Individuals With Parkinson's Disease and Freezing of Gait. Ribeiro de Souza C, Ávila de Oliveira J, Takazono PS, et al. The European Journal of Neuroscience. 2023;57(12):2174-2186. doi:10.1111/ejn.16039.
Perturbation Training Improves Knee Kinematics and Reduces Muscle Co-Contraction After Complete Unilateral Anterior Cruciate Ligament Rupture. Chmielewski TL, Hurd WJ, Rudolph KS, Axe MJ, Snyder-Mackler L. Physical Therapy. 2005;85(8):740-9; discussion 750-4.
Perturbation Training in Young Female Basketball Players: A Randomized Controlled Trial. Haklı Ö, Dincer S, Sahinkaya T, Metin G. International Journal of Sports Medicine. 2025;. doi:10.1055/a-2655-3997.
Perturbation Training to Promote Safe Independent Mobility Post-Stroke: Study Protocol for a Randomized Controlled Trial. Mansfield A, Aqui A, Centen A, et al. BMC Neurology. 2015;15:87. doi:10.1186/s12883-015-0347-8.
Resistance-Training Exercises With Different Stability Requirements: Time Course of Task Specificity. Saeterbakken AH, Andersen V, Behm DG, et al. European Journal of Applied Physiology. 2016;116(11-12):2247-2256. doi:10.1007/s00421-016-3470-3.
Training Adaptations Associated With an 8-Week Instability Resistance Training Program With Recreationally Active Individuals. Sparkes R, Behm DG. Journal of Strength and Conditioning Research. 2010;24(7):1931-41. doi:10.1519/JSC.0b013e3181df7fe4.
Stable to Unstable Differences in Force-Velocity-Power Profiling During Chest Presses and Squats. Zemková E. Journal of Biomechanics. 2021;122:110463. doi:10.1016/j.jbiomech.2021.110463.
The Efficacy of Perturbation Training in Nonoperative Anterior Cruciate Ligament Rehabilitation Programs for Physical Active Individuals. Fitzgerald GK, Axe MJ, Snyder-Mackler L. Physical Therapy. 2000;80(2):128-40.
