Hamstrings are one of the most fast-twitch dominant muscles in the body and one of the muscles with "worse" recovery potential which means they're one of the rare muscle for which high frequency might not be a good idea

Based on EMG stretched contraction is the absolute winner when it comes to hamstrings muscle fibers activation. Yep, deadlifts, romanian deadlifts, stiff-legged deads, rack pulls...

In order to maximize hamstrings development you need 3 types of mechanical patterns: stretched contraction(deadlift variations), squeezed contraction(hamstrings curls) and lower back dominant move(good mornings, hyperextensions). Use all 3!

Since your hamstrings are massively fast-twitch dominant going heavy on hamstrings curls is the smartest idea. Going too heavy on stretching movements can be dangerous because muscle is in mechanical disadvantage during stretched position. Keep yourself away from injuries.

Ideal position in squats and presses for hitting hamstrings is: wide foot placement, pushing knees outwards, forcing hips backwards

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• Use low to moderate rep range
• Work on all 3 mechanical patterns to maximize hamstrings development
• Train hamstrings with intensity but lower frequency(1-2x per week)