The Romanian deadlift (RDL) is an effective exercise for strengthening the hamstrings, glutes, and lower back.

Here’s how to do it:

1. Stand with feet hip-width apart, bar close to thighs, core engaged, and knees slightly bent.

2. Hinge at the hips by pushing them back while keeping the bar close to the legs, maintaining a flat back and neutral spine to feel a hamstring stretch.

3. Return to standing by driving hips forward and squeezing the glutes without leaning back.

The RDL builds power and control essential for acceleration, stability, and contact in rugby.