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Which exercise is better for hamstring hypertrophy? 🦵 A recent study compared two classics: the Nordic hamstring curl and the stiff-leg deadlift. 🔹 The Nordic hamstring curl led to greater growth of the semitendinosus (24.3% increase) 🔹 The stiff-leg deadlift led to more growth in the semimembranosus (11.2% increase) 💡 The twist? Despite these changes in muscle size, neural activation of the hamstrings didn’t change significantly. What does this mean for your training? Combine both exercises
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Nordics vs. RDLs Romanian Deadlift: ✅ Hip Hinge Movement ✅ Lengthens the hamstring under load ✅ Great for Hypertrophy Nordic Hamstring Curl: ✅ Involves a peak hamstring contraction ✅ Increases fascicle length ✅ May help reduce risk of hamstring strain Both of these can be great exercise choices depending on your goals. 💪🏼 If your goal is purely hamstring hypertrophy, consider biasing toward more RDLs. If your goal is maximizing athleticm, consider biasing a bit more toward Nordics. What do you
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