Which Exercise Is More Effective?

The three muscles in the back of the thigh, called the hamstrings, are essential for walking, climbing stairs, and squatting, as well as keeping your knees and hips mobile. The hamstrings are prone to stiffness, strain and injury, but strengthening them can keep them healthy and functional.

Hamstring curls and Romanian deadlifts both target the hamstrings, but the best exercise for you depends on your experience level.

To be clear, neither exercise is inherently “better” than the other, said Cori Lefkowith, strength coach and author of The strong system. “The most effective approach is to include both,” she said. Health.

But if you’re new to strength training and prefer to limit the number of exercises in your routine, the hamstring curl, which involves bringing the heel toward the glutes, may be a better choice, says Nick Fey, MS, a metabolism specialist and personal trainer in Des Moines, Iowa. “As long as the weight, range of motion, and volume of repetitions are appropriate, the leg curl is a great exercise for beginners beginning their bodybuilding journey,” he explained.

That said, more experienced lifters can also benefit from hamstring curls, Fey added. But those who are comfortable with dumbbells or lifting heavier weights may want to prioritize the Romanian deadlift, said Milica McDowell, MS, DPT, C-EP, physical therapist, exercise physiologist and vice president of operations at Gait Happens. “This is an exercise that can be much heavier than a hamstring curl for a more advanced exercise or for those trying to create more strength gains,” she said. Health.

Because Romanian deadlifts require precise technique, McDowell recommends practicing the movement under the supervision of a coach or trainer until you achieve the perfect form and movement.

Injury history is another important consideration. People with knee problems or those who have had knee surgery may experience pain during hamstring curls, while Romanian deadlifts can exacerbate back pain, Fey warned.

Ultimately, if you can incorporate both movements into your routine, you’ll likely see the most benefits. “Using a variety of exercises that train both hip hinge movement and knee flexion leads to stronger, more resilient hamstrings and better long-term strength and muscle gains,” Lefkowith said.

When performing both exercises, Fey suggested starting with four sets of eight to 10 repetitions. “Once a weight feels easy at that rep range, increase the weight by 5 to 10 pounds and aim for eight reps,” he said.

Hamstring Curls

Hamstring curls can be performed while seated or lying on your stomach using a leg curl machine. Another option is to lie on a mat while holding a light dumbbell between your ankles. In each variation, the movement is the same: bend your knees and bring your heels towards your glutes.

You can also do hamstring curls using a large exercise ball known as a Swiss ball, McDowell said. Lie on your back with your heels on the ball and your hips raised, as if you were doing a shoulder bridge. From there, bend your knees to pull the ball toward your glutes, then slowly extend your legs to drive it back.

A standing hamstring curl with a resistance band is another effective option and works one leg at a time. Wrap the band around one ankle and secure the other end under the opposite foot. Standing on a sturdy chair, counter, or other surface for support, bend your knee back 90 degrees toward the calf. Complete the set, then switch sides.

Regardless of which variation you choose, it’s important to “focus on the movement that results from bending your knees, like rolling your heel into your butt,” Lefkowith said. “Start lighter, because the exercise more directly isolates the hamstrings and you don’t want to use momentum.”

Romanian Deadlifts

The goal of a Romanian deadlift is to hinge at the hips to activate the hamstrings. Keep your knees soft and not bent. “With too much knee flexion, you turn the movement into a squat and miss the hamstring emphasis of the exercise,” Fey said.

People typically use a barbell, but kettlebells or dumbbells are good alternatives if you’re new to exercise or don’t have access to a barbell, Lefkowich and Fey said.

1. To start, hold the bar or a weight in each hand at hip height, with your feet directly under your hips and your toes pointed straight ahead.
2. Breathe to strengthen your core. With a slight bend in your knees and a straight (not rounded) back, push your hips toward a hinge as you lower your chest, allowing the weights to drop to about knee height. “The weights should follow the path of your legs, and the arms should remain straight while being stable at the shoulder joint,” Fey said.
3. To come back up and complete the movement, drive through your heels while squeezing your glutes to bring your hips forward and lift your chest. Exhale as you stand up.

If you’ve never tried a Romanian deadlift and aren’t sure you’re ready, Fey recommends trying to hold a plank for 30 seconds. “If you can complete this without pain and in good shape, you have enough core strength to introduce RDLs safely,” he said.

McDowell also recommended practicing hip hinges without weights to learn the movement pattern before adding load. This can help prevent strain, especially in the lower back, caused by incorrect form.