For hamstring growth
For hamstring growth, the two are close. Lying leg curl rates slightly higher: more of the work on the hamstrings, easier to progress.
B-stance Romanian deadlift gives more stretch.
Both are good choices, and they train the hamstrings differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
B-Stance Romanian Deadlift. Most of the load on one leg gives each hamstring a deep stretch with half the weight a regular RDL needs.
Lying Leg Curl. Still a strong choice; hips are extended, so the hamstrings are less stretched.
For hamstring growth, the two are close. Lying leg curl rates slightly higher: more of the work on the hamstrings, easier to progress. B-stance Romanian deadlift gives more stretch. Both are good choices, and they train the hamstrings differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both are easy to learn.
B-stance Romanian deadlift needs dumbbells, so a home gym covers it. Lying leg curl needs a machine, so for most people it’s a gym exercise.
About the same: both rate Strong for joint and recovery cost in our research rubric.