One of the most effective movements in the gym is also the one that people fumble the most.

It's the Romanian Deadlift.

Here are 3 quickies to help you RDL better so you can build glutes and hamstrings without bothering your back. 

This first one is counterintuitive: 

1) Think forward and back, not up and down

Forget about raising and lowering the bar. 

Your arms are just hooks that connect you to the barbell. Keep a 'proud' chest position. Then hinge at the hips, pushing your butt back. 

The bar will go where it needs to. 

2) Don't go so low

Forcing yourself to go too far down leads to you rounding your back. 

It's not going to explode your spine, but it takes work away from the target muscles. 

Start with knee height, working down from there if flexibility allows. 

3) Practice regularly

If this is one of those movements you do every 10 workouts, and wonder why it never feels good - there's your answer. 

Do it once per week. 2 or 3 warm up sets. 2 or 3 hard working sets. 

You'll find the groove and feel a lot better after 2 or 3 sessions. 

This is my favorite of the 4 Exercises That Fixed My Flat Butt. 

I hope this helps :) 

-Matteo