For hamstring growth
For hamstring growth, standing leg curl rates higher on our research criteria: easier on the joints, more of the work on the hamstrings.
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
Romanian Deadlift. Hinging with soft knees loads the hamstrings deep in their stretch. Heavy sets tire the lower back and grip.
Standing Leg Curl. Isolates the hamstrings one leg at a time. The hips stay straight, so the stretch is smaller than in a seated curl.
For hamstring growth, standing leg curl rates higher on our research criteria: easier on the joints, more of the work on the hamstrings. 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.
Standing 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. Standing leg curl needs a machine, so for most people it’s a gym exercise.
Standing leg curl: it rates Excellent for joint and recovery cost in our research rubric, against Good for Romanian deadlift.