Nordic Curl vs Stiff Leg Deadlift: Which Builds Hamstrings Better?
Squat University - Published
- Updated
- Duration
- 115,795 views
Squat University breaks down a study comparing Nordic curls to stiff-legged deadlifts for hamstring growth, showing each exercise targets a different hamstring muscle. He also shares a 30-day, 10-rep Nordic curl challenge and beginner tips for learning the movement, like using a band or a box.
Key takeaways
- According to a study cited by Squat University, the Nordic curl creates more growth in the semitendinosus hamstring muscle than the stiff-legged deadlift.
- The same study found the stiff-legged deadlift produces more growth in the semimembranosus hamstring muscle than the Nordic curl.
- Squat University recommends including both the Nordic curl and the stiff-legged deadlift (RDL) in a program for complete hamstring development.
- Squat University did 10 Nordic curls every day for 30 days as part of this breakdown.
- Of the two exercises, the Nordic curl has the harder learning curve, according to Squat University.
- Beginners can assist the Nordic curl by wrapping a band around their chest or by starting from a box and pushing back up before progressing to a full rep.
Which exercise grows the hamstrings more: Nordic curl or stiff leg deadlift?
Neither exercise wins outright — they build different parts of the hamstring, according to a study Squat University references. The Nordic curl created more growth within the semitendinosus muscle, while the stiff-legged deadlift created more growth within the semimembranosus muscle. Since these are two separate hamstring muscles, picking just one exercise leaves part of the hamstring undertrained. That's why Squat University says including both movements in your program is the smart move if your goal is complete hamstring development.
Why should you do both Nordic curls and stiff leg deadlifts?
You should do both because they target different hamstring muscles and together cover complete hamstring development. The semitendinosus responds better to the Nordic curl, and the semimembranosus responds better to the stiff-legged deadlift or RDL. Training only one exercise means one of these two muscles is getting less growth stimulus than it could. Programming both movements — even just weekly — closes that gap.
How do you learn the Nordic curl if you're a beginner?
Start by assisting the movement rather than attempting a full unassisted rep. Squat University points out that of the two exercises, the Nordic curl has the hardest learning curve, so beginners need a regression strategy.
- Wrap a resistance band around your chest and anchor it in front of you to assist the lowering and raising motion.
- If you don't have a band, drop down to a box height that lets you control the descent, then push yourself back up.
- Gradually lower the box height or reduce band assistance over time as you get stronger.
- Keep progressing until you can perform a full, unassisted Nordic curl.
Squat University himself did 10 Nordic curls every day for 30 days to explore this exercise's effects.
Notable quotes
I did 10 Nordic curls every day for 30 days.
The Nordic curl created more growth within the semitendinosus muscle, whereas the stiff-legged deadlift created more growth within the semimembranosus hamstring muscle.
Of the 2 exercises, the Nordic curl has the hardest learning curve.
Frequently asked questions
Is the Nordic curl better than the stiff leg deadlift for hamstrings?
Neither is strictly better — a study cited by Squat University found the Nordic curl grows the semitendinosus muscle more, while the stiff-legged deadlift grows the semimembranosus muscle more. Since these are different hamstring muscles, Squat University recommends programming both exercises together for complete hamstring development rather than choosing just one.
Which hamstring muscle does the Nordic curl target?
The Nordic curl targets the semitendinosus muscle more effectively than the stiff-legged deadlift, according to the study Squat University references. This makes it a key exercise if you want to specifically develop that portion of the hamstring rather than relying only on deadlift-style movements.
Which hamstring muscle does the stiff leg deadlift or RDL target?
The stiff-legged deadlift (RDL) creates more growth in the semimembranosus hamstring muscle compared to the Nordic curl, per the study Squat University cites. Pairing it with Nordic curls covers the other major hamstring muscle, the semitendinosus, for more complete development.
Why is the Nordic curl hard to learn?
Squat University says the Nordic curl has the hardest learning curve of the two exercises because it requires strong eccentric hamstring control through a large range of motion while kneeling. Beginners typically can't control the descent unassisted at first, which is why regressions are needed early on.
How can beginners assist their Nordic curl progression?
Beginners can assist the Nordic curl by wrapping a resistance band around their chest to reduce the load during the lowering and raising phases, according to Squat University. Alternatively, you can drop to a box at a manageable height and push yourself back up, gradually working toward a full, unassisted Nordic curl.
Should I only do Nordic curls or only stiff leg deadlifts for hamstrings?
No — doing only one leaves part of your hamstring development on the table. Squat University explains that the Nordic curl and stiff-legged deadlift each grow a different hamstring muscle (semitendinosus versus semimembranosus), so including both in your program is a good idea if complete hamstring development is your goal.
What did Squat University do for his 30-day Nordic curl challenge?
Squat University performed 10 Nordic curls every day for 30 days as part of his exploration of the exercise, then used a recent study to compare its hamstring growth effects against the stiff-legged deadlift. He found the Nordic curl favors the semitendinosus muscle over the semimembranosus.
Full transcript
0:00Intro: 30-day Nordic curl challenge
I did 10 Nordic curls every day for 30 days. Many love Nordic curls when it comes to building your hamstrings, but how does it compare to a stiff leg deadlift or RDL? Let's see what the science says. This recent study looked into this.
They found that the Nordic curl created more growth within the semitendinosus muscle, Whereas the stiff-legged deadlift created more growth within the semimembranosus hamstring muscle. This means having both exercises technically within your program can be a good idea if your goal is complete hamstring development. Now, of the 2 exercises, the Nordic curl has the hardest learning curve. So if you're new, grabbing a band and putting it around your chest can help assist this motion early on.
You can also just drop to a box and push yourself back up, eventually working to get your full Nordic curl. Have fun!
0:06The study: Nordic curl vs stiff-legged deadlift
0:25Why program both exercises
0:39How to learn the Nordic curl (band and box progressions)
Mentioned in this video
- Squat University
- nolan_vannata
- Nordic curl
- Stiff-legged deadlift
- Romanian deadlift (RDL)
- Semitendinosus
- Semimembranosus
- muscleandmotion