Single Leg Romanian Deadlift on Yoga Blocks

Instructions

1. Place one yoga block under your heel and another yoga block under the ball of your foot on the standing Leg.

2. Lift the other foot slightly off the ground.

3. Shift your weight fully into the standing leg.

4. Begin hinging at the hips by sending your hips backward.

5. As you hinge, let the non-standing leg extend straight behind you.

6. Lower your torso and lift the back leg at the same time so they move together.

7. Keep your spine long and your hips as level as possible.

8. Keep steady pressure through the supported heel and the ball of the foot as you balance.

9. Pause briefly at the bottom.

10. Push through the standing foot and drive your hips forward to return to standing.

11. Bring the back leg forward to reset.

12. Repeat for the prescribed number of reps, then switch sides if needed.

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 let the pelvis rotate open as the back leg lifts.

• Do not shift all of your weight only into the heel or only into the forefoot.

• Do not rush the lowering or return.

Extra Info

• You should feel this mostly in the glute and hamstring of the standing leg.

• You may also feel the foot and ankle working more than usual because of the block setup.

• The yoga blocks change the foot position and can increase the balance and foot-control demand.

• The goal is still a hip hinge, so think about sending the hips back rather than turning it into a squat.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.