Single Leg Romanian Deadlift with Big Toe Press

Instructions

Stand tall on one leg.
Place a resistance band under the big toe of the standing foot.
Hold the other end of the band with your hand on the same side.
Keep light but steady tension on the band throughout the movement.
Lift the other foot slightly off the ground.
Begin hinging at the hips by sending your hips backward.
Lower your torso and lift the back leg at the same time so they move together.
Pause briefly at the bottom.
Push through the standing foot and drive your hips forward to return to standing.
Bring the back leg forward to reset.

Common Compensations

Do not let the standing knee cave inward.
Do not round your back as you hinge.
Do not let the pelvis rotate open as the back leg lifts.
Do not lose tension on the band under the big toe.
Do not let the standing foot collapse or roll excessively inward or outward.
Do not shift all of your weight into the heel and lose pressure through 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 muscles working harder to maintain control through the big toe and arch.
The band adds extra demand to foot stability, especially around the big toe.
The goal is to keep the foot controlled while performing a clean hip hinge.
You should not feel sharp pain in the big toe, foot, ankle, knee, hip, or low back.