Romanian Deadlift vs Stiff-Legged Deadlift
Both are barbell hip hinges for the hamstrings. They differ in the knees and the start: the RDL starts at the top with slightly bent knees, the stiff-leg version keeps the knees nearly straight and often starts from the floor.
| Romanian Deadlift | Stiff-Legged Deadlift | |
|---|---|---|
| Muscles | hamstrings, glutes; spinal erectors hold the hinge | hamstrings, glutes, spinal erectors |
| Equipment | Barbell | Barbell |
| Entry bar | 2/3 give the technique a couple of weeks | 2/3 give the technique a couple of weeks |
| Pick it when | You want more weight and a flat back, or you're new to hinging. | You have good mobility and want the maximum hamstring stretch. |
The main difference
In the RDL your knees are bent and stay put, your hips go back, the bar slides down your thighs, and you stop where the stretch ends. In the stiff-legged deadlift your knees are nearly locked — the hamstring stretch is bigger, but going deep without rounding your back is harder, and your lower back works more. The working weight is usually lower.
Can you do both
You can, but one is usually enough: pick the one where your back stays flat. Stiff-legged deadlifts are handy off a box or with dumbbells — lighter and no banging the floor.
In which programs
Log both in the diary — your estimated max will show which one is growing faster for you.