Exercise Comparison
90/90 Hamstring vs Romanian Deadlift from Deficit
Side-by-Side
Muscle Analysis
Shared
Only in 90/90 Hamstring
Only in Romanian Deadlift from Deficit
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Romanian Deadlift from Deficit
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
Reverse the motion to return to the starting position.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Romanian Deadlift from Deficit is intermediate and uses barbell. Choose 90/90 Hamstring if you're looking for a more accessible option, or Romanian Deadlift from Deficit for a greater challenge.