Single Leg Airplane Romanian Deadlift

Instructions

Stand tall on one leg with the other foot lightly off the ground.
Begin hinging at the hip to move into a single-leg RDL.
As you hinge, let the non-standing leg reach back behind you.
Lower your torso and lift the back leg at the same time so they move together.
Once you are in the hinged position, begin rotating the pelvis in a controlled way.
Turn the pelvis slightly forward toward the floor.
Then rotate the pelvis away to the side, opening it outward.
Move back and forth between those two pelvic positions with control while staying in the single-leg hinge.
Keep the movement small and controlled so the standing leg stays stable.
Return the pelvis to neutral.
Push through the standing foot and drive the hips forward to come back up to standing.
Repeat for the prescribed number of reps, then switch sides.

Common Compensations

Do not round your back as you hinge.
Do not let the standing knee cave inward.
Do not lock out the standing knee.
Do not twist mostly through your shoulders instead of rotating from the pelvis and hip.
Do not let the pelvis rotate so much that you lose balance.
Do not rush the hinge or the pelvic rotation.

Extra Info

You should feel this mostly in the glute and hamstring of the standing leg.
You may also feel the hip stabilizers, foot, ankle, and core working to control the rotation.
The goal is to maintain the single-leg hinge while moving the pelvis with control.
Keep the rotation small if balance or control is difficult.
You should not feel sharp pain in the low back, hip, knee, or ankle.