Single Leg Romanian Deadlift with Heel Raise and Band 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 steady tension on the band throughout the movement.
Hinge at the hips to move into a single-leg RDL.
Send your hips back as your torso tips forward and the non-standing leg reaches behind you.
Hold the single-leg RDL position.
While staying in the hinge, perform heel raises on the standing foot.
Lift the heel up onto the ball of the foot, then lower it back down with control.
Repeat the heel raise reps while keeping the rest of your body as steady as possible.

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 as you do the heel raises.
Do not rush the heel raises or bounce through them.
Do not come out of the hinge position during the heel raise reps unless that is how the exercise was prescribed.

Extra Info

You should feel this mostly in the glute, hamstring, calf, foot, and ankle stabilizers of the standing leg.
You may also feel the muscles around the arch and big toe working harder because of the band tension.
The goal is to maintain a controlled single-leg hinge while training foot control and calf strength.
The heel raises may be small, and that is okay.
Light fingertip support from a wall can help if balance is the main limitation.
You should not feel sharp pain in the big toe, foot, ankle, knee, hip, or low back.