For hamstring growth
For hamstring growth, seated leg curl rates well ahead on our research criteria: more of the work on the hamstrings, easier on the joints.
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
Romanian Deadlift. Hinging with soft knees loads the hamstrings deep in their stretch. Heavy sets tire the lower back and grip.
Seated Leg Curl. Seated curls grew the hamstrings more than lying curls (+14% vs +9%) in a 12-week study.
For soccer, Romanian deadlift rates well ahead on our research criteria: more carry-over to soccer, more injury protection.
For American football, Romanian deadlift rates well ahead on our research criteria: more carry-over to American football, more injury protection.
For hamstring growth, seated leg curl rates well ahead on our research criteria: more of the work on the hamstrings, easier on the joints. 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.
Seated leg curl is easier: it’s easy to learn, while Romanian deadlift takes some practice.
Romanian deadlift needs a barbell, so for most people it’s a gym exercise. Seated leg curl needs a machine, so for most people it’s a gym exercise.
Seated leg curl: it rates Strong for joint and recovery cost in our research rubric, against Good for Romanian deadlift.