For hamstring growth
For hamstring growth, Romanian deadlift and stiff-leg deadlift score the same on every criterion, so use whichever is free, or both.
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.
Stiff-Leg Deadlift. Like the Romanian deadlift with straighter legs: a big hamstring stretch, with similar lower-back fatigue.
For hamstring growth, Romanian deadlift and stiff-leg deadlift score the same on every criterion, so use whichever is free, or both. 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. Stiff-leg deadlift needs a barbell, so for most people it’s a gym exercise.
About the same: both rate Good for joint and recovery cost in our research rubric.