Hinge with the knees nearly straight and lower the bar toward the floor, each rep starting from a dead stop or close to it. Straighter legs than a Romanian deadlift put more of the stretch on the hamstrings and more of the load on the lower back.
Knees soft but nearly straight the whole rep Back flat, bar close to the legs Lower until the hamstrings or the back run out of range Movement Pattern Hinge Type Compound, several joints move Sides Both sides together Equipment Barbell Variation of Romanian deadlift Muscles worked Main movers get full credit for a set, helpers half.
Ratings Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better Solid; a reasonable default. 4 sources.
By muscle: Glutes 4.0 (1), Hamstrings 3.3 (4).
3/5 In a training block, stiff-leg deadlifts grew the semimembranosus about 11% by volume, while Nordic curls grew mostly the semitendinosus; modeling linked this to muscle length. Morin et al., Neuromechanical Determinants of Muscle-Specific Hamstring Damage and Hypertrophy across Exercises: An EMG-Informed Modeling Approach. @ Abstract for hamstrings paper Trial 2026 checked by AI 4/5 With wide grip, soft knees and knees pushed out, hips way back gives a deep glute and hamstring stretch; listed in top five. Renaissance Periodization, Top 5 Glute Exercises For Muscle Growth @ 14:48 for glutes video Expert opinion 2025 checked by AI 3/5 9 weeks in untrained adults: whole hamstring volume rose about 7%, similar to Nordics, with selective semimembranosus growth. Morin et al., Minimal Role of Hamstring Hypertrophy in Strength Transfer Between Nordic Hamstring and Stiff-Leg Deadlift: A Blinded Randomized Controlled Trial. @ Abstract for hamstrings paper Trial 2025 checked by AI 3/5 9 weeks in untrained adults: stiff-leg deadlifts grew the semimembranosus about 11% and raised 1RM about 34%; growth was selective to that head. Morin et al., Robustness of hamstring muscle activation strategies following selective hypertrophy induced by Nordic hamstring curl and stiff-leg deadlift exercises. @ Abstract for hamstrings paper Trial 2025 checked by AI 4/5 Given as an example of a high-fatigue exercise that pays for itself by hitting the hamstrings very hard with intense tension. Renaissance Periodization, How to Pick the BEST Exercises for Muscle Growth @ 25:11 for hamstrings video Expert opinion 2025 checked by AI Spinal load lower is better Heavy axial or shear load. 1 source.