For hamstring growth
For hamstring growth, Romanian deadlift rates well ahead on our research criteria: easier to progress.
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.
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.
For soccer, single-leg RDL rates higher on our research criteria: easier to learn and fit in.
For American football, Romanian deadlift rates higher on our research criteria: more carry-over to American football. Single-leg RDL is easier to learn and fit in.
For hamstring growth, Romanian deadlift rates well ahead on our research criteria: easier to progress. 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.
About the same: both take some practice.
Romanian deadlift needs a barbell, so for most people it’s a gym exercise. Single-leg RDL needs dumbbells, so a home gym covers it.
About the same: both rate Good for joint and recovery cost in our research rubric.