You’re only as strong as the muscles you’re not training. And those are usually the ones keeping you injury-free.

In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down the science and strategy behind injury prevention for performers — and why strengthening the smaller, stabilising muscles might be the most important training you’re not doing.

Whether you’re dancing, lifting, or performing eight shows a week, these muscles are your backstage crew — quietly holding everything together until they’re overworked or ignored.

💡 Talking Points:

🦵 How weak stabilisers like the glutes, scapular muscles, and deep core often cause common injuries.

🎭 Why performers are especially prone to repetitive strain from the same movement patterns day after day.

⚠️ The problem with over-relying on stretching to “fix” pain instead of strengthening the root cause.

📚 Research showing that targeted prehab can reduce injury risk by 50–60%.

🧱 The role of isometric exercises in building tendon strength and joint stability.

✅ Takeaways:

• Add 2–3 weekly prehab sets targeting glute med, lower traps, and adductors.

• Use resistance bands to build strength and control through full range of motion.

• Focus on movement quality, not just load.

• Rotate your training through all planes of motion (sagittal, frontal, transverse) for balanced strength.

Because prevention is always easier than rehab — and your best performances happen when your body feels bulletproof.

👉 Tune in now to Injury Prevention 101: Strengthening Supporting Muscles on The Fit2 Perform Podcast. Got questions about injury prevention or prehab? Email us at talk@fit-2.co.uk and we’ll answer them on the show.