Work that Booty

[SisterSteel]

Is this hard on the lower back?

Your hamstrings may cramp up on you if you're not properly hydrated when you perform them but I haven't found it to be hard on my lower back at all.

[Ironguruera]

Your hamstrings may cramp up on you if you're not properly hydrated when you perform them but I haven't found it to be hard on my lower back at all.

I suck at the whole water intake thing...... I'm working on it!

[babablacksheep]

really good exersise for improving that thrusting motion you need in the bedroom.....pound away baby!!!!!!

[SisterSteel]

I suck at the whole water intake thing...... I'm working on it!

Remember it's 1 ounce of water for 1 kilogram of bodyweight and that's just for sendentary individuals soooo for us athletes we need more. I'd suggest you do 1.5x that amount. For example... I'm 195lbs (a lil under 90kg) but I take in a lil over a gallon a day (127ounces).

[Encino_Mang]

Your hamstrings may cramp up on you if you're not properly hydrated when you perform them but I haven't found it to be hard on my lower back at all.

I'm in.....hips and hams are key to power squats!

edit: and glutes too

[ineedtogrow]

i like reading these threads from you Sis. always very knowledgeable and gives me some great ideas. thank you

[Minxen33]

Your hamstrings may cramp up on you if you're not properly hydrated when you perform them but I haven't found it to be hard on my lower back at all.

Sister- what do you think about this variation? this is how I do these for "maximum activation at the top of the lift"

[SisterSteel]

Sister- what do you think about this variation? this is how I do these for "maximum activation at the top of the lift"

I think that's a good variation. Doing them from the floor allows you to use more weight but doing them with a flat bench allows for a greater ROM.

[Ecto]

SisterSteel, what sets and reps would suggest on this exercise.

[SisterSteel]

SisterSteel, what sets and reps would suggest on this exercise.

I'd suggest sets from 5reps to 3 reps. You're goal is strengthen that area. Also, you want to really contract fast and hard to get your glutes/hams firing on all cylinders.