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1

There are two differences with the hamstring curl. To target the two hamstring groups separately (the lateral biceps femoris or the medial semitendinosus and semimembranosus) you don't vary the width of your feet, but the angle of your feet. If you want to engage the biceps femoris more, then angle your feet outward, while keeping the legs parallel. If ...


2

The machine you show is actually another type of elliptical trainer typically meant for light exercise or cardio work. I would suggest you look at performing some active stretching following a specific program for the hamstrings. For example, following a program designed for the target muscle. You may also want to search the ExRx site for stretches.



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