What This Exercise Does
Develop hip-hinge strength while maintaining stable foot and ankle pressure.
Why it matters: Strengthens the glutes and hamstrings while challenging foot and ankle control.
Think “hips back,” not “body down.” Stop the hinge before your back position or foot control changes.
Set Up Your Board
Use the approved Basic Board Setup for this exercise, with the working foot on the board. Choose the Right Foot Setup or Left Foot Setup below for the foot you are training.
Starting Position
Stand feet about shoulder-width apart with knees slightly bent.
How to Do It
- Hinge at the hips and push the glutes backward.
- Keep the back long/neutral as the hands slide down the thighs toward just below the knees.
- Press through the feet and extend the hips to return to standing.
- Keep the board-side foot stable throughout.
What You May Feel
Hamstrings and glutes working, with stabilizing work in the foot and ankle.
Key Form Cues
- Hip hinge, not a squat.
- Back remains controlled/neutral.
- Pressure stays through the whole working foot.
Common Mistakes
- Rounding the back.
- Bending the knees too much and turning it into a squat.
- Losing foot control to gain range.
5–12 reps. Perform 3 sets. Add load only after movement quality is consistent.
Demonstration Video
Your board is ready and you have read the instructions. Watch the demonstration once, then perform the exercise yourself.
Ready for More Challenge?
Once you can perform this exercise with good control, you can increase the challenge by using the half-round balance balls.
Use the setup shown below for this exercise. Change only one element at a time. If you lose control, return to the Basic Board Setup.
Romanian Deadlift — T-Stand
Only try this after the basic exercise meets all four checks: Control, Comfort, Completion and Next-Day Check.
What This Exercise Does
Progress the hinge into a single-leg balance and long-body position.
Why it matters: Combines hip-hinge strength with advanced balance and whole-chain control.
Do not chase the perfect T-shape. Your best range is the range you can enter and leave under control.
Set Up Your Board
Use the same standard setup as the Romanian Deadlift. Choose the Right Foot Setup or Left Foot Setup below for the foot you are training.
Starting Position
Stand on the working foot with a slight knee bend and both arms extended overhead.
How to Do It
- Lift the free leg behind you.
- Hinge from the hips as the torso tips forward and the back leg rises.
- Keep the arms long overhead.
- Move toward a T-shape only as far as you can maintain control, then return.
What You May Feel
Strong work in the standing glute/hamstring with high balance demand through the foot and ankle.
Key Form Cues
- Standing knee remains soft.
- Pelvis stays as square as possible.
- Control the return; do not fall out of the position.
Common Mistakes
- Rotating the pelvis open.
- Locking the standing knee.
- Chasing a parallel position at the expense of control.
5–12 controlled reps. Perform 3 sets.
Demonstration Video
Your board is ready and you have read the instructions. Watch the demonstration once, then perform the exercise yourself.