The RDL is another very effective exercise, Williams says. It’s intense and really works out your hamstrings. If you’re a runner, it’ll be easier for you to move your legs. Many coaches like RDL because it’s like the one exercise/full-body workout. It trains every major muscle group – legs, glutes, the entire back, core, and arms. Do it properly: Hold a bar or dumbbells at hip level; lower the bar as you move your butt back, keeping your back straight at all times; return to the original position pushing your hips forward to stand up.