The Romanian deadlift is one of the best exercises for the hamstrings and glutes. It delivers a deep stretch in the hamstrings and builds the posterior chain that matters in every sport.
Technique
1Hold the bar in front of your thighs with a shoulder-width grip
2Bend your knees slightly and keep them there for the whole movement
3Lower the bar along your legs by pushing your hips back — do not round your back
4Descend until you feel a stretch in the hamstrings, typically mid-shin
5Drive your hips forward and stand tall at the top