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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

B-STANCE RDL

// COACHING AUDIO

00:00 / 04:02

The B-stance RDL is a hip hinge exercise that primarily loads one leg while using the back foot for additional balance and stability. It allows us to target the glutes and hamstrings while reducing the balance demands of a single-leg RDL.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Stand on one leg

    Position one foot slightly behind the other​

    ​Ballerina Back Foot - no pressure through it​

    Keep the majority of your weight on the front foot

    Long Spine & Abs Tight

    Rib cage and Pelvis aligned​

    Foot Straight

    Whole Foot Pressure (Front Foot)

    Slight focus on base of big toe and inside heel​

    Arch of the foot gets closer to the floor

    Soft Knee (Front Knee)

    Front Knee on top of shoe laces
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Phase One

Execution

    Initiate by pushing your hips back and slightly up

    Pelvis moves back, not down​

    Front knee stay on top of shoelaces

    Maintain whole foot pressure

    Slight focus on base of big toe and inside heel​

    No pressure through back foot

    Maintain long spine and abs tight

    Allow Pelvis to sink in to the working Hip

    Nose, Knees and Toes

    Nose in line with Knee, In line with Toes​​​

    Think about pushing in to back pocket of working hip

    Depth is personal

    Just because you can go lower, doesn't mean you need to​. We're moving through the hips, not the spine.
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Phase Two

Execution

    Push into the floor to stand up

    Not pull​

    Push into the floor with whole foot pressure

    With a slight focus on base of big toe and inside heel​

    Maintain Long spine and abs tight​

    Maintain Nose, Knees and Toes

    Allow your hip to travel forwards as you return to standing position

    We don't need to keep pushing our bum forwards at the top​

    We are not looking to stick our bum out as we approach the top

// COMMON MISTAKES

Toes / Heel Coming Up

Rounding The Back

Front Knee Moving Back

Back Heel On The Floor

Too Much Knee Bend

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