Should You Still Train Your Core Directly?

The Question:

One of our SGPT members recently asked:

“Do I still need to train my core directly, even though it’s already working during big compound lifts like squats and deadlifts?”

 

It’s a great question, and one that highlights a common misunderstanding.

Why This Question Matters

Many people assume compound lifts are enough for core development because you “feel your core working.” And while it’s true your core is highly active during movements like squats, deadlifts, and overhead presses, that doesn’t necessarily mean it’s being trained for strength or hypertrophy.

There’s a difference between muscle activation and muscle overload.

What the Research Says

EMG (electromyography) studies have shown that the core, especially the rectus abdominis, obliques, and erector spinae, are active during compound lifts, primarily as stabilisers.

• Squats and deadlifts elicit moderate activation of trunk muscles to stabilise the spine under load (Hamlyn et al., 2007; Comfort et al., 2011).

• However, the core activity during these lifts is often well below maximal voluntary contraction (MVC) levels, typically 20-40% MVC, depending on the load and variation.

• In comparison, direct core exercises like rollouts, hanging leg raises, or cable crunches can reach 70–90% MVC, meaning a much greater stimulus for adaptation (Escamilla et al., 2010; Vera-Garcia et al., 2000).

Takeaway: Compound lifts engage the core isometrically for stability, but they don’t fully train its ability to produce or resist movement through all its functions.

What the Core Actually Does

The core isn’t just “abs.” It’s a complex system of muscles that stabilise and move the spine and pelvis:

A strong, functional core needs exposure to both movement-based and anti-movement exercises.

The Smart Approach: Train It Like Any Other Muscle

Just like your chest, legs, or back, your core muscles respond to:

• Progressive overload (gradually increasing resistance or difficulty),

• Full range of motion (not just holding tension), and

• Variety (different angles, planes, and contraction types).

That means planks and carries are great, but they’re only one piece of the puzzle. Combining isometric stability work (to resist unwanted motion) with dynamic movement work (to build strength through motion) creates a more resilient, functional, and well-developed core.

Example weekly mix:

• Isometric focus: Plank variations, pallof presses, suitcase/farmer carries

• Dynamic focus: Cable crunches, ab rollouts, hanging leg raises, back extensions

• Rotational/lateral work: Med ball throws, side planks, Copenhagen holds

Why It Matters for Performance and Injury Mitigation

A stronger, well-trained core helps:

• Transfer force efficiently between upper and lower body during big lifts

• Mitigate injury risk by improving spinal and pelvic control

• Support athletic performance, particularly in running, jumping, and change of direction

It’s not about chasing soreness or a six-pack, it’s about creating a strong, stable centre that supports everything else you do in the gym.

What About Abs and Nutrition?

Let’s be honest, when most people say “core,” what they really mean is visible abs.

The truth is that you can have strong core muscles and never see a six-pack if they’re hidden under a layer of body fat. That visibility comes down to three main factors:

1. Body-fat levels:
   Ab definition typically appears around 10-15% body fat for men and 18-22% for women, but this varies (Ross & Bradshaw, 2009). You can’t spot-reduce fat — it’s driven by overall fat loss through a consistent calorie deficit (Aragon & Schoenfeld, 2017).

2. Nutrition consistency:
   Achieving visible abs requires a sustainable approach: moderate calorie control, sufficient protein, and nutrient-dense foods that keep you full (Trexler, Smith-Ryan & Norton, 2014). Extreme deficits might reveal abs temporarily but often at the cost of muscle loss and energy.

3. Genetics & structure:
   Some people store more fat around the midsection or have ab muscle insertions that create different “shapes.” Training can strengthen and thicken the muscles (Schoenfeld, 2010), but genetics influence how they look.

So while direct core training builds what’s under the hood, it’s nutrition and genetics that decide how much of it you can see.

Bottom line: You can’t train your way to a six-pack without the nutritional habits to support fat loss, but you also can’t diet your way to a strong, functional core. Both matter.

Coach’s Takeaway

• Compound lifts work the core, but mostly as a stabiliser, not a prime mover.

• Direct core training builds strength through all movement patterns, not just bracing.

• Combine isometric + dynamic core exercises each week for best results.

• Treat your core like any other muscle group, with progressive overload, range, and variety.

• A six-pack comes from training and nutrition, not one or the other.

The Final Word

Compound lifts are incredible for overall strength, but your core deserves more than a supporting role. Directly training it, just like any other muscle group, builds a stronger, more resilient trunk that supports performance, physique, and daily life.

You don’t need to spend hours doing endless crunches, just a smart mix of isometric stability work and dynamic core movements, backed by consistent nutrition, will do far more.

Strong core, strong body. Simple as that.

Ready to Build Yours?

At The Lab Liverpool, our coaches teach you how to train the core properly, not with endless planks, but with intention, progression, and purpose.

Whether you’re chasing performance, injury resilience, or visible abs, our Small Group Training and Personal Training programmes are designed to help you get there, with structure, accountability, and the education to back it up.

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References

• Hamlyn, N., Behm, D. G., & Young, W. B. (2007). Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. J Strength Cond Res, 21(4), 1108–1112.

• Comfort, P., Pearson, S. J., & Mather, D. (2011). Trunk muscle activity during stability ball and free weight exercises. J Strength Cond Res, 25(1), 149–154.

• Escamilla, R. F. et al. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. J Orthop Sports Phys Ther, 40(5), 265–276.

• Vera-Garcia, F. J., et al. (2000). Abdominal muscle activation during curl-ups on both stable and labile surfaces. Phys Ther, 80(6), 564–569.

• Ross, R., & Bradshaw, A. J. (2009). The influence of fat distribution on risk of disease. Am J Clin Nutr, 91(1), 7–16.

• Aragon, A. A., & Schoenfeld, B. J. (2017). Spot reduction of adipose tissue: a critical review. J Int Soc Sports Nutr, 14(1), 18.

• Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (2014). Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr, 11(1), 7.

• Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857–2872.