HOW: Place a band underneath the ball of your big toe. You will apply pressure on the band through your big toe, the outside toe, and your heel. This will engage your arch, which is key! From here, grab the band with the opposite arm and perform an RDL by shifting all of your weight to the foot holding the band down, hinging forward at the hips and kicking the opposite leg backwards. Return to the starting position and repeat.
FEEL: You should feel the muscles in your foot and arch working to hold the band down as you perform an RDL. You will also feel your hamstrings muscles working in the leg that is balancing.
COMPENSATION: Make sure to apply the pressure you need to hold the band down, don’t rotate your foot as you perform the RDL.