Single Leg Romanian Deadlift Plié on Yoga Block

Instructions

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

2. Lift the other foot off the ground.

3. Begin hinging at the hips to move into a single-leg RDL.

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

5. Hold the single-leg RDL position once you reach a controlled hinge.

6. From that held position, perform small plié-style bends on the standing leg by slightly bending and straightening the standing knee.

7. Keep steady pressure through both the heel block and the forefoot block as you move.

8. Return to standing by driving the hips forward.

Common Compensations

• Do not round your back as you hinge.

• Do not let the standing knee cave inward during the plié motion.

• Do not lock the standing knee between reps.

• 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 stand up out of the hinge while doing the plié reps.

• Do not rush the small bend-and-straighten motion.

Extra Info

• You should feel this mostly in the glute, hamstring, foot, and ankle stabilizers of the standing leg.

• You may also feel the quad of the standing leg working during the small plié motion.

• The yoga blocks increase the balance and foot-control demand, so the pliés may need to stay very small.

• The goal is to maintain a steady single-leg hinge while controlling the foot and knee through the repeated bends.

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