HAMSTRINGS

Lying leg curls with your hips on the bench target the biceps femoris (outer
hams).
Seated leg curls target your semitendinosus and semimembranosus (inner
hams),

On leg curls, he found similar results to what the

bodybuilders reported - the toes-out position utilized
more of the outer hams and the toes-in position used
more inner hams.
Results show a 140% increase in muscle activity of the
inner hams when the toes were pointed in and a 70%
increase in muscle activity of the outer hams when the
toes were pointed out.
Hamstring/Quadriceps strength
For each leg record the 1RM for the leg curl and leg extension
exercises. Divide your leg curl score by the leg curl extension to find
the ratio for each leg. For each leg, the curl score should be at least
80% of your extension score. If the score is less than 80% then you
need to devote more training attention to the hamstrings. To reduce
the chance of injury the ratio should be at least 75%.

Occasionally do one leg curls to make sure legs are balanced

Dont Let weights touch but leave room for safety
lying leg curl form/settings :

DONT EXPLODE TOO MUCH OR YOULL CHEAT THE END RANGE

STRENGTH OF HAMSTRINGS
START SLOW FIRST 1/3 THEN GRADUALLY ACCELERATE THROUGH
MOTION. DONE EXPLODE FROM BOTTOM
FEETT IN DORSIFLEXION
arm should be just above ankles
seat pad should end before knees and welll before knee discomfort
dont point toes in our out, will bias as mentioned above
for added challenge can keep torso in line with hips an quads. leg curls while
upright. see T nation leg curl vid

seated leg curl form/settings :

adjust back pad so knee inline with focal point of rotation
adjust pad so it is just above heels

leg extension form/settings :

POINT TOES UP
back pad set so back of knee caps is right at corner of seat (adjust
(
back pad so knee inline with focal point of rotation)
arm should rest right above foot