Sit down and torch the back of your legs.
Don't yank with your hips, keep your thighs pinned and let the hamstrings do the work.
The seated position bends you at the hips, which puts the hamstrings under stretch at the top end while the pad resists them at the knee, so the muscle works hard through its longest range. With the thigh pad clamping you down there is nowhere to cheat from, every rep is pure knee flexion. Pair it with hip hinges and your hamstrings get trained at both of their jobs.
Seated has the edge for growth for most people because the bent-hip position trains the hamstrings at longer muscle lengths. Lying curls are still excellent, so use whichever your gym has, or both across the week.
Yes. RDLs load the hamstrings at the hip, curls load them at the knee, and the muscle does both jobs. Skipping curls leaves half of hamstring function untrained.
The calves cross the knee too and try to help when they are in a strong position. Point your toes slightly to take them out of the movement, ease the load, and the hamstrings will take the work back.
