Romanian deadlift
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head. It fills the gap left by squats, which barely grow the hamstrings.
What the science says
- Grows the hamstrings Moderate evidence
In Morin et al.'s 2025 blinded randomized trial, 9 weeks of stiff-leg deadlifts increased whole-hamstring volume by about 7%, mostly in the semimembranosus (+11%). Bourne et al. (2017) found 10 weeks of a hip-extension exercise grew the biceps femoris long head more than Nordic curls.
- Fills a gap squats leave Moderate evidence
Kubo et al. (2019) found no hamstring growth after 10 weeks of squats, at full or half depth. A hip hinge or leg curl is needed to train the hamstrings directly.
- Pairs well with leg curls Moderate evidence
Morin et al. found stiff-leg deadlifts mainly grew the semimembranosus and Nordic curls the semitendinosus, and Maeo et al. (2021) showed seated leg curls grew the hamstrings more than lying curls. Using a hinge plus a knee-flexion exercise covers all heads.
How to do it
Muscles trained: hamstrings, glutes, erector spinae
- Start standing with the bar at the hips, grip just outside the thighs
- Knees slightly bent and fixed; push the hips straight back
- Keep the bar in contact with the thighs and shins
- Lower until the hamstrings are fully stretched or the back starts to round
- Stand up by driving the hips forward, squeezing the glutes
How to apply it
Hinge from the hips with soft knees until you feel a strong hamstring stretch, usually bar at mid-shin, and keep the spine neutral throughout.
Who should be careful
The lower back holds the position isometrically, so stop the set when you can no longer keep a neutral spine, and expect strong hamstring soreness when starting out. Straps help when grip fails first. Anyone with back pain or a past hamstring injury should get individual advice from a physician or physical therapist.
Frequently asked questions
Does the Romanian deadlift build the hamstrings?
Yes. Morin et al. found stiff-leg deadlifts grew the hamstrings by about 7% in 9 weeks, mostly the semimembranosus, and Bourne et al. found a similar hip-extension exercise grew the biceps femoris long head.
Do I still need leg curls?
They help. Hinges and knee-flexion exercises grow different hamstring heads (Morin et al.), and seated curls grew the hamstrings more than lying curls (Maeo et al.).
Don't squats already train the hamstrings?
Barely. Kubo et al. found no hamstring growth after 10 weeks of squatting.
Scientific references
- Minimal Role of Hamstring Hypertrophy in Strength Transfer Between Nordic Hamstring and Stiff-Leg Deadlift: A Blinded Randomized Controlled Trial
- Impact of the Nordic hamstring and hip extension exercises on hamstring architecture and morphology: implications for injury prevention
- Effects of squat training with different depths on lower limb muscle volumes
- Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Barbell hip thrust Moderate evidence
The barbell hip thrust grows the glutes, and it does so with little growth of the quads or adductors, which makes it a good targeted addition.