This exercise is used to strengthen the hamstrings and glutes. If you do not have a Glute Ham Raise, the RDL can be used as an alternative. When performing the RDL, make sure you keep the bar close to your body during the entire movement. Begin by pushing your hips and glutes back and arching your back. Continue this motion as far as your arch will allow. This will depend on the flexibility of the individual and will vary from lifter to lifter. Once you have reached this point, return to the starting position. Make sure to keep your head up, your eyes focused forward and your shoulder blades pulled together. Start with higher reps (10-15) until you are comfortable with the movement.