The RDL is important because it not only strengthens the glutes, hamstrings and lower back, but it increases the flexibility of these essential football muscles. Lichter describes the movement as "basically a one-joint movement." He explains: "The athlete stands holding a bar with a slight bend in the knees and maintains a neutrally arched spine while sliding the bar down his or her legs. The athlete bends as much as possible at the hips, extending the hamstrings, buttocks and back. They try to descend as far as possible without changing spinal position." For this lift, emphasize the stretch in the hamstring and control and stability of lower back muscles.