Jeff Cavaliere

You may not drop if you're consciously trying to stay level because you're firing the glute medius.

But for someone that has a weak glute, you just have them stand on that one leg and you're going to see that pelvis drop.

So when you're doing this test and you're adding the weight to the equation here, the weight is really to create a pendulum effect, right?

Because when you start to move anything, that weight's going to want to go in an exaggerated way.

So what we're trying to reinforce is, okay, can you do this and take these slow steps in these alternating single leg stance and prevent that weight from shifting so much that

i.e.

because you're dropping too much, that it would hit or bang into the other leg.

So you have to be able to walk slowly through single leg stance and not allow enough of a drop by having good contraction and control of the glute medius so that it would minimize the weight itself.

It would quiet the motion of the weight itself.

So you're reinforcing, how hard can I keep this thing engaged as I walk?

And if you could do this, the faster you could move yourself

and still have minimal displacement of the weight, will be a good indicator that, wow, you're really starting to get good control and strength in that glute medius.

Another thing I like to do is...

we call it a suitcase lunge, right?

So you do a lunge where you offset the weight on one side.

So you carry it in the, if I'm going to lunge forward, I put it on the opposite leg, right?

Hold on the opposite side.

What that's going to theoretically do is obviously when I lunge forward, I'm going to want to fall to the side of the weight.

Picture having even like a 50 pound weight or a 60 pound weight in your hand.

It's going to want to go that direction.