For hamstring growth

Good Morning vs Stiff-Leg Deadlift

For hamstring growth, stiff-leg deadlift rates well ahead on our research criteria: easier to progress, easier on the joints.

Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Research score

Target tension

Strong

Loaded stretch

Excellent

Progression

Strong

Excellent

Low cost

Fair

Good

See the full hamstrings ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose good morning

The stiff-leg deadlift is taken

Good reasons to choose stiff-leg deadlift

You want to keep adding weight in small steps
You want something easier on your joints

Good Morning

Stiff-Leg Deadlift

You need

Barbell, squat rack

Barbell

Skill

Takes some practice

Type

Compound

Why they rank where they do

Good Morning. A big hamstring stretch, but the bar on your back makes it demanding on the lower back.

Stiff-Leg Deadlift. Like the Romanian deadlift with straighter legs: a big hamstring stretch, with similar lower-back fatigue.

Questions

Which is better for hamstring growth, good morning or stiff-leg deadlift?

For hamstring growth, stiff-leg deadlift rates well ahead on our research criteria: easier to progress, easier on the joints. Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is good morning or stiff-leg deadlift easier to learn?

About the same: both take some practice.

Can you do good morning or stiff-leg deadlift at home?

Good morning needs a barbell and a squat rack, so for most people it’s a gym exercise. Stiff-leg deadlift needs a barbell, so for most people it’s a gym exercise.

Which is easier on the joints, good morning or stiff-leg deadlift?

Stiff-leg deadlift: it rates Good for joint and recovery cost in our research rubric, against Fair for good morning.

More comparisons

Good Morning Stiff-Leg Deadlift All hamstrings exercises

Good Morning vs Stiff-Leg Deadlift

For hamstring growth, stiff-leg deadlift rates well ahead on our research criteria: easier to progress, easier on the joints.

Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose good morning

The stiff-leg deadlift is taken

Good reasons to choose stiff-leg deadlift

You want to keep adding weight in small steps
You want something easier on your joints

Good Morning

Stiff-Leg Deadlift

You need

Barbell, squat rack

Barbell

Skill

Takes some practice

Type

Compound

Why they rank where they do

Good Morning. A big hamstring stretch, but the bar on your back makes it demanding on the lower back.

Stiff-Leg Deadlift. Like the Romanian deadlift with straighter legs: a big hamstring stretch, with similar lower-back fatigue.

Questions

Which is better for hamstring growth, good morning or stiff-leg deadlift?

Is good morning or stiff-leg deadlift easier to learn?

About the same: both take some practice.

Can you do good morning or stiff-leg deadlift at home?

Good morning needs a barbell and a squat rack, so for most people it’s a gym exercise. Stiff-leg deadlift needs a barbell, so for most people it’s a gym exercise.

Which is easier on the joints, good morning or stiff-leg deadlift?

Stiff-leg deadlift: it rates Good for joint and recovery cost in our research rubric, against Fair for good morning.