Lying Leg Curls Vs. Rdls: Which Wins For Building Bigger, Stronger Hammies?

When it comes to lower body exercises, lying leg curls and Romanian deadlifts (RDLs) are two popular choices. Both exercises target the hamstrings, but they do so in different ways. In this blog post, we’ll compare lying leg curls vs RDLs, examining their benefits, drawbacks, and which one might be better for your fitness goals.

Benefits of Lying Leg Curls

• Isolation: Lying leg curls isolate the hamstrings, allowing you to focus on targeting this muscle group without involving other muscles.
• Flexibility: The lying position allows for a greater range of motion, which can help improve hamstring flexibility.
• Rehabilitation: Lying leg curls can be used as a rehabilitation exercise to strengthen the hamstrings after an injury.

Drawbacks of Lying Leg Curls

• Lower intensity: Compared to RDLs, lying leg curls are generally considered a lower-intensity exercise.
• Limited core engagement: The lying position minimizes core engagement, making it less effective for overall functional strength development.

Benefits of Romanian Deadlifts

• Compound exercise: RDLs are a compound exercise that involves multiple muscle groups, including the hamstrings, glutes, and lower back.
• Functional strength: RDLs mimic everyday movements, such as bending over to pick up an object, making them highly functional for overall strength development.
• Versatile: RDLs can be performed with various weights and can be adjusted to accommodate different fitness levels.

Drawbacks of Romanian Deadlifts

• Technical difficulty: RDLs require proper technique to avoid injury, especially in the lower back.
• Higher intensity: RDLs are generally considered a higher-intensity exercise, which may not be suitable for beginners or those with certain health conditions.
• Limited isolation: While RDLs do target the hamstrings, they also involve other muscle groups, making them less effective for isolated hamstring development.

Which Exercise is Better?

The choice between lying leg curls and RDLs depends on your individual fitness goals and preferences.

• For isolated hamstring development and flexibility: Lying leg curls may be a better choice.
• For overall functional strength and core engagement: RDLs may be a more effective option.
• For beginners or those with lower back issues: Lying leg curls may be a safer and more appropriate exercise.

Variations of Lying Leg Curls and RDLs

Lying Leg Curl Variations:

• Seated leg curls: Performed on a seated leg curl machine, this variation focuses on the biceps femoris.
• Prone leg curls: Performed on a dedicated prone leg curl machine, this variation allows for a deeper range of motion.

Romanian Deadlift Variations:

• Stiff-legged deadlifts: Performed with a straight leg, this variation places more emphasis on the hamstrings.
• Sumo deadlifts: Performed with a wide stance and grip, this variation involves the glutes and inner thighs more than the standard RDL.

Safety Tips

• Warm up properly: Before performing either exercise, warm up your hamstrings and lower back with dynamic stretches.
• Maintain proper form: Pay attention to your posture and technique to avoid injury.
• Use appropriate weight: Choose a weight that challenges you without compromising your form.
• Listen to your body: If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.

Recovery

After performing either lying leg curls or RDLs, it’s crucial to allow your hamstrings and lower back to recover. Incorporate rest days, foam rolling, and stretching into your routine to promote muscle recovery and prevent soreness.

In a nutshell: Making an Informed Choice

Whether you choose lying leg curls or RDLs, both exercises can be valuable additions to your lower body training routine. Consider your fitness goals, preferences, and capabilities when making your decision. With proper technique and consistent effort, you can effectively target your hamstrings and achieve your desired results.

Questions You May Have

1. Which exercise is more effective for building muscle?
RDLs are generally considered more effective for building muscle mass due to their compound nature and higher intensity.

2. Can I do both lying leg curls and RDLs in the same workout?
Yes, you can incorporate both exercises into your workout routine, but it’s important to allow for adequate rest between sets to avoid overtraining.

3. How often should I perform lying leg curls or RDLs?
Aim to perform these exercises 1-2 times per week, depending on your fitness level and recovery needs.