Two popular deadlift variations that all gym goers can use to strengthen the hamstrings and glutes are the Romanian deadlift (RDL) and the stiff leg deadlift (SLDL). Although they may look like the same exercise, they have key differences.
Read on to learn about the differences, pros, and cons of these two deadlift variations so you don’t make the mistake of mixing these up in your training programs.
As a strength and conditioning coach, I have used every exercise possible to strengthen my athletes’ hamstrings and glutes. Both exercises can be used in your programming, but the slight differences in these lifts will determine how and why they are programmed.
Table of Contents
Differences Between The Romanian Deadlift And Stiff Leg Deadlift
1. Muscles Worked
The RDL targets the hamstrings more, while the stiff leg deadlift isolates the glutes and erectors more.
Both exercises work the entire posterior chain, including the hamstrings, glutes, erectors, lats, traps, and core.
However, studies comparing the two exercises with an electromyographic analysis determined differences in the amount of muscle activation. The two variations will isolate different muscles to a different degree. The study found that in 10 bodybuilders using an 80% 1RM load, RDLs elicit more activity in the semitendinosis (hamstrings), while the stiff leg deadlift elicits more activity in the gluteus maximus. This is likely from the additional range of motion you can achieve from doing a stiff leg deadlift.
Check out more hip dominant vs knee dominant exercises to continue building the perfect workout.
2. Common Mistakes
When my athletes do an RDL for the first time, almost everyone makes the same common mistake: leaning their spine forward to reach toward the floor. If somebody cannot hip hinge, I guarantee their compensation will be to round their torso while keeping their knees and hips in place.
But with SLDL, a common mistake is too much knee bend, turning it into a Romanian deadlift. A stiff leg deadlift should follow the name by keeping the legs stiff.
3. Starting Position
The finishing position of an RDL is at the mid-shin level, while the stiff leg deadlift finishes on the floor.
Romanian deadlift reps finish when the bar is at the lifter's shins, while stiff leg deadlift reps always finish with the weight on the floor. A stiff leg deadlift requires a greater range of motion, so we want to utilize as much motion as possible by finishing on the floor.
4. More or Less Knee Bend
Both deadlift variations use a hip hinge, but the key difference is the knee flexion each exercise requires. A hip hinge is a key driver for RDLs and SLDLs, but there are a few other technique points to remember.
A Romanian deadlift requires knee flexion, so the tension remains through the hamstrings during the entire rep. For an RDL, the bar should start on your thighs and finish around the level of your mid-shin.
Straight-leg deadlifts involve no knee bend, requiring much more hamstring flexibility. The bar starts and finishes on the floor. Because the knees are straight during an SLDL, more focus is on the glutes and lower back.
Wondering what’s the hardest deadlift to do? We have the answer with 7 examples!
Similarities Between Romanian Deadlifts And Stiff Leg Deadlifts
1. Muscles Worked
Although the RDL and SLDL exercises isolate different muscles, both lifts utilize the entire posterior chain. The lower body muscles of the hamstrings, glutes, and erector spinae all work together to perform the lifts.
2. Benefits
Both the RDLs and SLDLs can increase lower-body muscle hypertrophy, strength, and power.
Building muscle and getting stronger is the goal while doing these two lifts.
- If muscle hypertrophy in your legs is the goal, I recommend increasing the eccentric phase of the lift to elicit more response from the muscle tissue.
- If you want to build strength, lift heavy weights, but ensure the technique is still correct.
- To work on powerful glutes and hamstrings, add a 2-second pause at the bottom of the lift before you return to the starting position.
3. Equipment Used
Both the RDL and SLDL use barbells, dumbbells, and kettlebells to load these deadlift variations.
Dumbbells and kettlebells have a limiting factor of grip strength, so I prefer a barbell because I can lift much heavier weights with a bar. But you will still get a stimulus no matter which type of equipment you use.
4. Hip Hinge
Although the knee bend is different between RDLs and SLDLs, the movement is created by a hip hinge.
For beginners, I recommend starting with a hip hinge body weight and then moving to a PVC pipe to ensure you can hinge correctly. Once you have mastered the hinge, you’re ready to do an RDL.
SLDLs require much hamstring flexibility and mobility to do correctly, so ensure you can hinge on smashing this lift. Becoming proficient in the hinge also has great carry-over to your conventional deadlift journey.
For to work your stabilizers more, try dumbbell RDLs.
Romanian Deadlift vs Stiff Leg Deadlift: Which Is Better?
I believe a Romanian deadlift is better.
I struggle tremendously with SLDLs because of the required hamstring mobility. You can see in the images that my knees are slightly bent because I lack the flexibility. I also get a much better stimulus in my hamstrings and glutes during an RDL. Even though RDLs have a shorter range of motion, I think they are the better exercise.
When asked about this, Justin Shal, MS, CSCS, owner of Pure Edge Performance Training, said, “With our athletes, we prefer RDLs. We get great outcomes in developing strength and power through hip extension by hammering RDLs in our programming.”
When Should You Do A Romanian Deadlift?
The Romanian deadlift is best for all lifters. After learning the hinge, beginners can progress to using weights, and elite lifters can use RDLs to continue developing their posterior chain.
A great time to add RDLs into your strength training programs is on leg days with a hinge focus. For example, I use Romanian deadlifts as an accessory lift following sets of conventional or sumo deadlifts. You use the same muscles and have similar mechanics, so you can really hone in on perfecting the hinge.
Check out our article on the 12 Best Romanian Deadlift Alternative Exercises.
When Should You Do A Stiff Leg Deadlift?
Personally, I am not a fan of stiff-leg deadlifts. I believe better options exist to train your glutes, hamstrings, and lower back. Again, I struggle with this lift, so I miss its full benefits because I have to compensate with a slight bend in my knees. However, if you want a new challenge to hit the muscles on the back side of your body and you have the mobility to do an SLDL, I say go for it.
This variation can be used with less weight for individuals looking to strengthen their lower back. One study found that the lumbar multifidus muscles in the lower back are activated during an SLDL, so this exercise can be used to strengthen that area.
Check out our list of the 15 Best Stiff Leg Deadlift Alternative Exercises.
Frequently Asked Questions
Is the Romanian Deadlift Better Than the Stiff Leg Deadlift for Hamstrings?
Research studies have found that Romanian deadlifts offer higher muscle activation in the hamstring muscle, specifically the semitendinosus, than stiff leg deadlifts. Therefore, the Romanian deadlift is better than the stiff leg deadlift for hamstrings.
Which Deadlift is Best for Glutes?
Research studies found higher glute activation in the stiff leg deadlift. That is because there is a deeper stretch through the glutes to activate more muscle fibers, leading to a better contraction.
References
- Boone T, Board R, Astorino T, Baker J, Brock S, Dalleck L, et al. Journal of Exercise Physiology. Editor-in-Chief JEP. Electromyographic Activity of Lower Body Muscles during the Deadlift and Still-Legged Deadlift. 2013;16(3).
- Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Training. International Journal of Environmental Research and Public Health. 2022 Feb 8;19(3):1903.
