Jeff Cavaliere

built to be mobile that aren't being controlled or built to be stable that are being asked to do too many things. So what is that? If you look at your shoulder, right? It's a ball. And again, we can look at that. It's a ball and socket, right? It's got the ball inside the socket. It's supposed to be able to move in all kinds of directions. We can move it all everywhere.

built to be mobile that aren't being controlled or built to be stable that are being asked to do too many things. So what is that? If you look at your shoulder, right? It's a ball. And again, we can look at that. It's a ball and socket, right? It's got the ball inside the socket. It's supposed to be able to move in all kinds of directions. We can move it all everywhere.

If you look at the leg, right? We don't have the other part of the hip, but we have the ball from the ball socket. It's meant to be able to go in all directions. When those joints, the shoulder and the hip, are...

If you look at the leg, right? We don't have the other part of the hip, but we have the ball from the ball socket. It's meant to be able to go in all directions. When those joints, the shoulder and the hip, are...

uncontrolled meaning you're lacking strength in the muscles that control the movement of that joint that's when you actually wind up having issues so what are the what are the muscles that control that well we talked about one of those smaller exercises before the glute medius that muscle controls motion of the hip in that frontal plane so not just in this front to back squat lunge deadlift direction but this frontal side to side plane it controls the movements of the hips this way

uncontrolled meaning you're lacking strength in the muscles that control the movement of that joint that's when you actually wind up having issues so what are the what are the muscles that control that well we talked about one of those smaller exercises before the glute medius that muscle controls motion of the hip in that frontal plane so not just in this front to back squat lunge deadlift direction but this frontal side to side plane it controls the movements of the hips this way

If you don't train them, they're not going to magically get strong. They have a function. And if you're not challenging that function, then you're not strengthening that muscle. It seems like a lot. It is a lot. It is a lot. But I mean, you could acquire the strength you need there with one exercise. The function is hip abduction. So you could do some of the side-lying hip lifting or leg lifting.

If you don't train them, they're not going to magically get strong. They have a function. And if you're not challenging that function, then you're not strengthening that muscle. It seems like a lot. It is a lot. It is a lot. But I mean, you could acquire the strength you need there with one exercise. The function is hip abduction. So you could do some of the side-lying hip lifting or leg lifting.

You could do something more challenging where you perform a lunge, but... And interestingly, all you have to do is wait on one side. So if I were to say, all right, Stephen, what do you normally do? What do you normally do for lunches? How much weight do you hold in your hands when you do a regular lunch?

You could do something more challenging where you perform a lunge, but... And interestingly, all you have to do is wait on one side. So if I were to say, all right, Stephen, what do you normally do? What do you normally do for lunches? How much weight do you hold in your hands when you do a regular lunch?

You gotta do lunches. So let's say you're doing, or Bulgarian split squat, another one of my favorite exercises where you put one leg back on the bench. I would say, hold the weight in one hand. So now if you're doing a lunge and I put a 50 or 60 pound dumbbell in your hand on one side, and then you go and you lunge out,

You gotta do lunches. So let's say you're doing, or Bulgarian split squat, another one of my favorite exercises where you put one leg back on the bench. I would say, hold the weight in one hand. So now if you're doing a lunge and I put a 50 or 60 pound dumbbell in your hand on one side, and then you go and you lunge out,

That weight, when you're in the split position now with one leg out in front, the weight on this side totally wants to pull you in that direction. you have to pull back on this side through the muscles on the outside of the opposite hip to keep you in this position. And I can say, I'm gonna make this even harder, go slow, go really slow.

That weight, when you're in the split position now with one leg out in front, the weight on this side totally wants to pull you in that direction. you have to pull back on this side through the muscles on the outside of the opposite hip to keep you in this position. And I can say, I'm gonna make this even harder, go slow, go really slow.

So now you're stepping out, you're on one leg as you're stepping. So now you're on one leg and you're being pulled here. Now you land, the leg drops down, the dumbbell wants to drop you down, you stay up there. I make you hold it for even a second or two in the bottom position, because your body is just aching to want to move in that direction.

So now you're stepping out, you're on one leg as you're stepping. So now you're on one leg and you're being pulled here. Now you land, the leg drops down, the dumbbell wants to drop you down, you stay up there. I make you hold it for even a second or two in the bottom position, because your body is just aching to want to move in that direction.

I've just trained your hip abduction strength in this frontal plane on an exercise that's truly a sagittal plane exercise front to back. So I have ways that I can actually trick you into getting these things accomplished at the same time you're training something else. So it's not always an extra thing that you have to do. You can actually do this in a way that

I've just trained your hip abduction strength in this frontal plane on an exercise that's truly a sagittal plane exercise front to back. So I have ways that I can actually trick you into getting these things accomplished at the same time you're training something else. So it's not always an extra thing that you have to do. You can actually do this in a way that

you know, it's sort of part of what you do.

you know, it's sort of part of what you do.