Romanian Deadlift vs Stiff-Legged Deadlift: Differences, Muscles Worked, How to Perform

Not all deadlift variations are created equal. Otherwise, why would they be called “variation.” And in the debate between Romanian deadlift vs stiff-legged deadlift, who wins the battle? What is the battle even about, muscle growth, injury prevention, something else? Let’s dissect everything you need to know and compare them for you to make the best informed decision you can make.

Particularly in weightlifting or the very kinds of exercises with a special effect on the posterior chain, generally, there are two big movements associated with it: the Romanian Deadlift (RDL) and the Stiff-Legged Deadlift (SLDL). Both exercises are heralded for their ability to target the muscles at the rear of the body, particularly the hamstrings, glutes, and lower back. However, within these, they have nuanced differences, and many include the point that variation in either may prove viable in practice for the inclusion of both in a training regime.

The Romanian Deadlift is an exercise known to target the hamstrings and glutes with laser accuracy. The RDL starts with a up-top approach, where the lift begins from standing. Evidently, this dictates the importance of a straight back throughout, firing up the muscles targeted with a hip hinge. This systematic, a taking down of the weight without touching the floor between reps, allows one to maintain constant tension, a sure contributor to muscle growth.

The Stiff-Legged Deadlift, on the other hand, leaves the name in the position with a slight knee bend—not as strict as its knee flexion. The SLDL has practitioners lifting from a cue to keep their legs “stiff,” furthering engagement from the ground up of the lower back, hamstrings, and glutes. This exercise demands not only strength but a very keen eye for form in order to exact maximum gains while, at the same time, lowering the risk of injury. The absolute understanding of each in the dissection of these two cornerstone lifts, a comprehension that will for sure be important for anyone seeking the proper integration into their workout program.

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The information for this article is largely based on two videos by two different bodybuilders: Alan Thrall and James Grage. Both videos will be available to watch at the end of this article.

Alan Thrall is a notable figure in the strength and fitness realm, celebrated for his deep knowledge in strength training and powerlifting. As the owner of Untamed Strength in California and a prolific content creator, particularly on YouTube, he offers extensive guidance on lifting techniques and strength programs. His work appeals to a broad audience, ranging from beginners to seasoned athletes. Thrall’s commitment to educating and empowering individuals in their fitness journeys, coupled with his accessible and informative style, has solidified his reputation as a trusted and influential coach within the fitness community.

James Grage is a prominent figure in the fitness industry, renowned for his resilience and expertise in bodybuilding. Co-founder of the supplement company BPI Sports, he is celebrated for his comeback from a severe car accident that threatened his mobility. Grage’s journey from recovery to building an impressive physique serves as an inspiration to many. He actively shares his fitness knowledge and motivational insights on YouTube, influencing a global audience through various media platforms, embodying the transformative power of fitness and perseverance.

So let’s dissect the Romania Deadlift vs Stiff-Legged Deadlift

Romanian Deadlift vs Stiff-Legged Deadlift

To better understand the debate regarding Romanian deadlift vs stiff-legged deadlift, we need to know exactly how to perform both exercises with correct form.

How to Execute a Romanian Deadlift

Performing a Romanian Deadlift (RDL) correctly is essential to target the intended muscle groups effectively and to avoid injury. Here’s a step-by-step guide on how to execute an RDL:

1. Starting Position: Begin by standing upright, feet hip-width apart, with a barbell in front of you. You can also use dumbbells or a kettlebell if you prefer. The barbell should be close to your shins. Grip the barbell with an overhand grip (palms facing you) slightly wider than shoulder-width apart.
2. Lift the Bar: If the bar is on the ground, perform a standard deadlift to lift it up and stand straight. This is your starting position if you’re beginning the exercise from a standing position.
3. Hip Hinge: Initiate the movement by pushing your hips back while maintaining a slight bend in your knees. This is not a squat movement; the motion comes from hinging at the hips, not bending the knees.
4. Lower the Bar: Lower the barbell down towards the ground, keeping it close to your legs throughout the descent. Your back should remain straight and neutral, and your chest should be up. Avoid rounding your back. Lower the bar until you feel a stretch in your hamstrings, typically around mid-shin level, but this will depend on your flexibility.
5. Lift and Extend: Drive through your heels and hips to return to the starting position, extending your hips forward to stand up straight. Squeeze your glutes at the top of the movement.
6. Repeat: Perform the desired number of reps, maintaining control and form throughout each one.

Key Points to Remember:

• Keep the bar close to your body throughout the lift to ensure optimal load distribution and to reduce strain on your lower back.
• Your neck should remain in a neutral position, in line with your spine.
• Focus on moving the weight through your hip hinge, not by pulling with your back or bending excessively with your knees.
• Properly engaging your core throughout the movement will help maintain a stable and safe posture.

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How to Execute a Stiff-Legged Deadlift

Performing a stiff-legged deadlift (SLDL) correctly is crucial for targeting the posterior chain muscles effectively while minimizing the risk of injury. Here’s a detailed guide on how to execute the SLDL:

1. Starting Position: Stand with your feet hip-width apart, with the barbell placed on the ground in front of you. The bar should be over the middle of your feet. Adopt an overhand grip on the bar, with your hands just outside your legs. Unlike the Romanian Deadlift, the SLDL often begins with the bar on the ground.
2. Lift the Bar: Bend at your hips and knees to reach down and grip the bar. Your hips should start higher than in a conventional deadlift, and your legs should be as straight as possible while still maintaining a slight bend in the knees to avoid hyperextension.
3. Initial Lift: Engage your core and lift the bar by extending your hips while keeping your legs stiff and maintaining the slight bend in the knees. This movement is primarily driven by your hips moving forward. Ensure your back is straight and your shoulders are pulled back to avoid rounding.
4. Lowering the Bar: From the upright position, hinge at your hips and push your buttocks back, lowering the bar toward the ground. Keep the bar close to your legs throughout the descent. The movement should feel like you’re stretching your hamstrings.
5. Depth of the Movement: Lower the bar as far as your hamstring flexibility allows without rounding your lower back. This may be above the ground for many individuals, depending on their flexibility and leg length.
6. Return to Starting Position: Extend your hips to lift the bar back to the starting position, maintaining the slight bend in your knees and keeping your back straight throughout the movement.
7. Repeat: Perform the desired number of repetitions, ensuring to maintain form and control throughout the exercise.

Key Points to Remember:

• The focus should be on hinging at the hips with minimal knee bend, unlike the Romanian Deadlift where the knees have a more significant bend.
• Keep the bar close to your legs to reduce stress on your lower back.
• Maintain a neutral spine throughout the movement; avoid rounding your back.
• Start with a lighter weight to ensure you can maintain proper form and gradually increase the weight as you become more comfortable with the exercise.

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Muscles Worked

As you will see below, the muscles worked are pretty much identical, hence why people often wonder which one should they choose to do.

Romanian Deadlift Muscles Worked:

1. Hamstrings: The Romanian Deadlift primarily targets the hamstrings, as they are heavily involved in the hip-hinging movement.
2. Gluteus Maximus: This is another major muscle group engaged during the RDL, responsible for extending the hip during the upward phase.
3. Erector Spinae: These muscles along the spine work to maintain a neutral back and assist in the hip hinge.
4. Adductors: Located on the inner thigh, the adductors work to stabilise the legs.
5. Forearms: Grip strength is crucial in holding the bar, which engages the forearm muscles.
6. Core Muscles: The abdominal muscles and obliques are engaged to stabilise the torso throughout the movement.

Stiff-Legged Deadlift Muscles Worked:

1. Hamstrings: The SLDL places significant tension on the hamstrings as they work to extend the hip when you lift the bar.
2. Gluteus Maximus: Activated as you extend your hips to return to the standing position.
3. Erector Spinae: These muscles are more engaged in the SLDL compared to the RDL due to the greater emphasis on maintaining a neutral spine with less knee bend.
4. Lower Back Muscles: While part of the erector spinae, the lower back is specifically targeted due to the hip hinge and the effort to maintain a flat back throughout the lift.
5. Forearms: As with the RDL, the forearms are engaged to maintain a firm grip on the bar.
6. Core Muscles: The abs and obliques help stabilise the body, especially since the SLDL requires a strong torso to protect the spine during the lift.

Both exercises are excellent for strengthening the posterior chain, but the emphasis varies slightly due to the differences in technique and range of motion.

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Differences Between Romanian Deadlift and Stiff-Legged Deadlift

The biggest differences between the Romanian Deadlift (RDL) and the Stiff-Legged Deadlift (SLDL) lie in their execution and the specific muscle emphasis:

1. Knee Bend: The RDL is characterized by a greater bend in the knees compared to the SLDL. This slight bend allows for more hamstring and glute activation while reducing the load on the lower back. In contrast, the SLDL is performed with minimal knee bend, keeping the legs as straight as possible (though not locked) to emphasize hamstring stretching and engagement.
2. Starting Position: The RDL typically begins from a standing position, with the lifter lowering the weight down and then lifting it back up without the plates touching the floor between reps. The SLDL, on the other hand, often starts with the barbell on the floor, similar to a conventional deadlift, and each repetition starts and ends with the weight on the ground.
3. Hip Movement: Both exercises involve hip hinging, but the SLDL places more emphasis on keeping the legs stiff, which accentuates the hip hinge movement. This increases the engagement of the lower back muscles alongside the hamstrings and glutes.
4. Range of Motion: Due to the stiffer leg position and starting from the floor, the SLDL generally has a larger range of motion compared to the RDL. This can lead to a different stretch and contraction in the muscles, particularly in the hamstrings.
5. Back Involvement: While both exercises require a neutral spine, the SLDL has a higher tendency to engage the erector spinae muscles due to the increased need to maintain a straight back with less knee bend. The RDL, with its greater knee flexion, allows for a focus more on the hamstrings and glutes with slightly reduced lower back engagement.
6. Purpose and Application: Although both exercises are used to strengthen the posterior chain, the SLDL can be more challenging for the lower back and may be used to specifically strengthen this area along with the hamstrings. The RDL is often preferred for targeting the hamstrings and glutes with a slightly safer profile for individuals with lower back concerns.

Understanding these differences can help individuals and trainers choose the most appropriate exercise based on their training goals, flexibility, and injury history.

Speaking of choosing the best exercise for you…

Which One is Best For You?

Determining the “best” exercise between the Romanian Deadlift (RDL) and the Stiff-Legged Deadlift (SLDL) largely depends on the individual’s fitness goals, experience, flexibility, and potential limitations or injuries. Each exercise has its own benefits and can be more suitable for different training objectives:

1. Romanian Deadlift (RDL):

1. Best for: Individuals focusing on enhancing hamstring and glute strength without overloading the lower back.
2. Suitable for: Those with a history of lower back issues may prefer the RDL due to the reduced stress on the lumbar spine.
3. Advantages: It allows for a controlled movement with a focus on the stretch and contraction of the hamstrings and glutes. It’s also beneficial for improving hip mobility and can be a useful accessory exercise for improving other lifts, such as the conventional deadlift and the squat.

Read Also: Try The Romanian Deadlift for Stronger and Bigger Glutes

2. Stiff-Legged Deadlift (SLDL):

2. Best for: Individuals aiming to target the hamstrings with a greater stretch and who want to incorporate more lower back and erector spinae engagement.
3. Suitable for: Those looking to address and strengthen the entire posterior chain, including the lower back, but who do not have existing back issues.
4. Advantages: The SLDL can be particularly effective for developing hamstring flexibility and strength due to the minimal knee bend, and it also provides significant work for the lower back muscles.

Choosing the Right Exercise:

• Goal Alignment: Choose the exercise that best aligns with your fitness goals. If you’re specifically targeting the hamstrings and glutes with less emphasis on the lower back, the RDL might be the better choice. If you want to engage and strengthen the lower back more intensely while also working the hamstrings, consider the SLDL.
• Injury Considerations: If you have a history of lower back issues, the RDL may be safer and more comfortable.
• Variety and Balance: Incorporating both exercises into different phases of your training program can provide a balanced approach to strengthening the posterior chain.
• Form and Technique: Opt for the exercise you can perform with proper form to maximize benefits and reduce the risk of injury.

Ultimately, the best exercise is the one that meets your specific training needs, is performed with correct technique, and contributes positively to your overall fitness and strength goals. If in doubt, consulting with a fitness professional can help determine the most suitable choice for your circumstances.

Check out Alan Thrall’s video on the difference between Romanian deadlift vs stiff-legged deadlift.

And here is James Grage video on the same subject.

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