RDLs are a hamstring focused machine that fully targets the hamstrings and the glutes. This exercise helps increase strength in hamstrings and glutes while also aiding in proper posture because of this leg to lower back focused exercise. 

How to Set Up: 

1. Stand with feet hip-width apart and have a barbell with weights, or dumbbells placed in front of you. 

2. Knees should never be fully locked, always have a slight or minimal bend to decrease the risk of injury. 

3. Hold the barbell or dumbbells ensuring both hands are shoulder-width apart. 

How to Do: 

1. Bring the bar or dumbbells upwards while maintaining a straight posture pulling your shoulders back.

2. Hips should be pushed forwards while maintaining straight posture as bar or dumbbells are pulled upwards. 

3. Lower the bar or dumbbells, keeping your legs bent, and the hips pushed back and upwards. (The bar must stay close to the body)

4. The bar or dumbbells must be brought below the knees while always keeping a straight posture. 

5. Focus on stretch in hamstrings to maximize the exercise efficiency.

6. Glutes should be squeezed when in standing position and back should not be overextended as this could lead to injury. 

*Recommended 3 sets of 10–15 reps with a moderate weight and 6–8 reps with a heavier weight 

1-2 minutes rest between sets