Wall Supported Airplane Twist Romanian Dead Lift

Instructions

1. Stand perpendicular to a wall so one side of your body is facing the wall.

2. Place a small foam roller between the knee that is furthest from the wall and the wall.

3. Press that knee gently into the foam roller to create steady contact.

4. Shift most of your weight onto the leg closest to the wall so it becomes the standing leg.

5. Begin hinging at the hips to move into a single-leg RDL-style hinge.

6. Keep pressing the far knee into the foam roller as you hinge.

7. Once you are in the hinge, slowly rotate your pelvis so it faces a little more toward the wall.

8. Then rotate your pelvis away from the wall.

9. Move back and forth between these two pelvic positions with control while maintaining the hinge.

10. Keep the movement coming from the pelvis and hip, not from excessive trunk twisting.

11. Return to the starting position with control.

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

Common Compensations

• Do not lose pressure of the knee into the foam roller.

• Do not round your back as you hinge.

• Do not lock out the standing knee.

• Do not let the standing hip drop or rotate excessively without control.

• Do not twist mostly through your shoulders instead of rotating the pelvis.

• Do not rush the hinge or pelvic rotation.

Extra Info

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

• You may also feel the outer hip muscles working on the leg pressing into the foam roller.

• The foam roller gives feedback to help control pelvic rotation and hip stability.

• This exercise is more about control and alignment than depth.

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