{"status":"ok","message-type":"work","message-version":"1.0.0","message":{"indexed":{"date-parts":[[2026,10,23]],"date-time":"2026-10-23T21:20:51Z","timestamp":1792790451716,"version":"4.5.0"},"reference-count":115,"publisher":"PeerJ","license":[{"start":{"date-parts":[[2025,7,24]],"date-time":"2025-07-24T00:00:00Z","timestamp":1753315200000},"content-version":"unspecified","delay-in-days":0,"URL":"https:\/\/creativecommons.org\/licenses\/by\/4.0\/"}],"funder":[{"name":"National Social Science Fund of China","award":["23BTY098"],"award-info":[{"award-number":["23BTY098"]}]}],"content-domain":{"domain":[],"crossmark-restriction":false},"short-container-title":[],"abstract":"<jats:sec>\n                    <jats:title>Objective<\/jats:title>\n                    <jats:p>To systematically evaluate the effects of unstable training (UT) on muscle activation and provide activation prescriptions for different muscle regions, offering more targeted guidance for different populations in muscle activation.<\/jats:p>\n                  <\/jats:sec>\n                  <jats:sec>\n                    <jats:title>Methods<\/jats:title>\n                    <jats:p>Data extraction and meta-analysis were conducted using RevManager 5.3, Stata 16.0, and R software. Subgroup analyses were performed on five variables: exercise equipment, exercise intensity, exercise mode, exercise experience, and contraction mode. Heterogeneity and publication bias were also examined.<\/jats:p>\n                  <\/jats:sec>\n                  <jats:sec>\n                    <jats:title>Results<\/jats:title>\n                    <jats:p>\n                      A total of 28 studies were included, involving 579 participants. Comparison of activation effects between unstable training and stable training: Significant increases in core muscle activation, including rectus abdominis (SMD = 0.32, 95% CI [0.18\u20130.46],\n                      <jats:italic>P<\/jats:italic>\n                      &lt; 0.01), internal oblique (SMD = 0.38, 95% CI [0.20\u20130.56],\n                      <jats:italic>P<\/jats:italic>\n                      &lt; 0.01), external oblique (SMD = 0.38, 95% CI [0.20\u20130.56],\n                      <jats:italic>P<\/jats:italic>\n                      &lt; 0.01), and erector spinae (SMD = 0.60, 95% CI [0.17\u20131.02],\n                      <jats:italic>P<\/jats:italic>\n                      &lt; 0.01); Significant increases in upper limb muscle activation, including biceps brachii (SMD = 0.52, 95% CI [0.23\u20130.80],\n                      <jats:italic>P<\/jats:italic>\n                      &lt; 0.01), trapezius (SMD = 0.23, 95% CI [0.12\u20130.35],\n                      <jats:italic>P<\/jats:italic>\n                      &lt; 0.01), serratus anterior (SMD = 0.33, 95% CI [0.07\u20130.59],\n                      <jats:italic>P<\/jats:italic>\n                      = 0.01), and triceps brachii (SMD = 0.24, 95% CI [0.04\u20130.45],\n                      <jats:italic>P<\/jats:italic>\n                      = 0.02); Significant increases in lower limb muscle activation, including soleus (SMD = 0.65, 95% CI [0.42\u20130.87],\n                      <jats:italic>P<\/jats:italic>\n                      &lt; 0.01), gluteus medius (SMD = 0.28, 95% CI [0.05\u20130.52],\n                      <jats:italic>P<\/jats:italic>\n                      = 0.02). In subgroup analysis, the core muscles with the great effect were: rectus abdominis (Bosu ball, body weight, sit-ups), internal oblique (Swiss ball, relative load, bench press), external oblique (Swiss ball, body weight, sit-ups), erector spinae (TRX suspension, body weight, bridging); the upper limb muscles with the great effect were: biceps brachii (more than 1 year of training experience, TRX suspension, body weight, muscle-up), trapezius (less training experience, Bosu ball, body weight, push-ups), triceps brachii (body weight). The lower limb muscles with the great effect were: soleus (squats). Negative activation effects: erector spinae (Swiss ball, 60% 1RM load, and shoulder press), serratus anterior (Swiss ball), triceps brachii (more than 1 year of training experience), Swiss ball, &gt;60% 1RM; rectus femoris (Bosu ball, squats).\n                    <\/jats:p>\n                  <\/jats:sec>\n                  <jats:sec>\n                    <jats:title>Conclusion<\/jats:title>\n                    <jats:p>Unstable training is an excellent choice for rehabilitation after sports injuries, pre-exercise activation, and enhancing specific sports abilities. It can significantly activate core, upper limb, and lower limb muscles. In the future, more rigorous research should be carried out, providing a larger sample size and more meticulous evaluation methods for further comparative analysis.<\/jats:p>\n                  <\/jats:sec>","DOI":"10.7717\/peerj.19751","type":"journal-article","created":{"date-parts":[[2025,7,24]],"date-time":"2025-07-24T08:40:28Z","timestamp":1753346428000},"page":"e19751","source":"Crossref","is-referenced-by-count":11,"title":["Effects of unstable training on muscle activation: a systematic review and meta-analysis of electromyographic 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