Romanian deadlifts help pretty well with the hole since it targets your glutes and hamstrings. The weakness of coming out of the hole is usually the glutes. It could also be a mobility factor. I just know that when I did romanian deadlifts, it gave my hams a good stretch, and gave my glutes a good workout. Just don't overdo the stretch part, a torn muscle is not a pleasant feeling. You do wanna start light on this exercise as it can mess up your back pretty badly. Look up proper videos for form.
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