How To Fix Butt Wink (Better Squats)

Do you have a problem with butt wink when squatting? This can be a major issue, as it can cause injuries and prevent you from getting the most out of your squats. In this article, we will discuss what butt wink is and what you can do to fix it.

What is Butt Wink?

When squatting, “butt wink” refers to the movement of the pelvis as you reach the bottom of the squat. Specifically, it occurs when the pelvis rotates posteriorly (backward) and the lumbar spine rounds. While some degree of butt wink is considered normal, excessive butt wink can be indicative of mobility issues.

Is Butt Wink normal?

While some degree of butt wink is considered normal, excessive butt wink can be indicative of mobility issues. If you are experiencing excessive butt wink when in a squat position, it is likely due to mobility issues. This can prevent you from getting the most out of your squats.

Is Butt Wink Dangerous?

While some degree of butt wink is considered normal, excessive butt wink can lead to injuries. This is because it can cause the lumbar spine to round, which puts undue stress on the discs and joints in the lower back.

It is important to hold a neutral spine while performing squats. Failing to do so may lead to posterior pelvic tilt and flexed lumbar spine that can lead to pain or injuries.

If you are having difficulty fixing this issue on your own, be sure to consult a professional trainer or physical therapist for help.

What Causes Butt Wink?

Butt wink occurs from limited mobility or stability issues. Tight hamstrings are said to be a major cause of the butt wink, but in reality, there is no change in hamstring length during a squat.

If you’ve ever wondered why you butt wink while squatting, there are a few things you may do to find out.

Mobility Issues

Ankle mobility

Ankle mobility is a common issue because the ankles are responsible for supporting the weight of the body as you squat. If they are not able to do this, the pelvis will rotate posteriorly and cause butt wink.

Butt wink may also be caused by restricted ankle motion. You may need to work on your ankles before squatting if you feel stiffness, pinching, or blocked emotions in your ankles.

You can check your ankle mobility by doing the 5-inch wall test.

To do this test, kneel on the floor and place your foot 5 inches from a wall. The leg being examined will have the foot flat on the floor and the leg bent at 90 degrees. The second leg is bent beneath and behind you to keep you steady (in a tall kneeling position). In this posture, without raising your heel off the floor, try to bring your upright knee to the wall. Both sides should be tested since they may differ.

Hip mobility

The hips need to be able to flex and extend fully in order to squat correctly. An athlete with a deep hip socket will have less hip flexion when it comes to squat depth. This prevents the hip joint from rotating farther.

If you can’t flex your hips enough, your pelvis will have to move posteriorly, causing your back to round.

Lumbar spine mobility

Small lumbar flexion is unavoidable especially when squatting deep. If the lumbar spine cannot extend fully in order for you to squat correctly, it will also cause a butt wink.

Stability Issues

Centre of Gravity

Butt wink occurs because your center of gravity must remain above your feet. The limiting elements at the bottom of the squat will be ankle and hip flexor mobility. If you can’t get your torso between your legs, the only choice is to round your lower back. This means that your feet should be broad enough and pointed outward so that your hips may go forward more easily while you’re standing up.

Femur anatomy also plays a significant role in this. When you have a lower femur-to-leg ratio, it will assist you to retain your center of gravity above your feet without the need to push your body as far between your legs.

Squat Stance

The final cause of butt wink is the stance you take when squatting. Butt wink may happen if your feet are too far apart.

Exercises To Reduce Butt Wink

If you want to reduce butt wink, there are a few exercises you can do.

Ankle stretches

If you have issues in ankle mobility, it is important to stretch them out before squatting. This will help to reduce the amount of butt wink you experience.

To perform ankle stretches, you can do the following exercises:

Heel cord stretch

Stand on a step with the balls of your feet hanging off the edge. Allow your heels to drop below the level of the step and hold for 30 seconds.

Achilles tendon stretch

Sit with your legs extended in front of you and loop a towel around your foot. Pull back on the towel until you feel a stretch in your calf. Hold for 30 seconds.

Plantar fascia stretch

Sit with your legs extended in front of you and place a towel around the ball of your foot. Pull back on the towel until you feel a stretch in your arch. Hold for 30 seconds.

Hip Stretches

It is also important to stretch out your hips before squatting. This will help you get more hip mobility and reduce butt wink.

To perform hip stretches, you can do the following exercises:

Kneeling hip flexor stretch

Kneel on one leg with the other leg extended in front of you. Lean forward and place your hands on your thigh. Keeping your back straight, push your hips forward until you feel a stretch in your front leg. Hold for 30 seconds.

Lunge with rotation

Stand with your feet shoulder-width apart and take a big step forward with one leg. Lower your body down into a lunge position and place your hands on the ground on either side of your front leg. Twist your torso and reach up to the sky with both arms. Hold for 30 seconds and then repeat on the other side.

Exercises to Work-Around Butt Wink

Squat to a bench or box

If you want to squat but don’t want to experience butt wink, you can squat to a bench or box. This will help to take the pressure off of your lower back and prevent rounding.

To do this exercise, set up a bench or box behind you and lower yourself down until your glutes touch the surface. Pause for a moment and then stand back up. Repeat for the desired number of reps.

Posterior pelvic tilt

Another exercise you can do to work around butt wink is a posterior pelvic tilt. This exercise will help to increase the range of motion in your hips and reduce the amount of stress on your lower back.

To do this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands on your hips and tilt your pelvis so that your lower back flattens against the floor. Hold for five seconds and then return to the starting position. Repeat for the desired number of reps.

Front Squat Vs Back squat Vs Goblet Squat – Experiment with your COG

There are three main squat variations: front squat, back squat, and goblet squat.

Front Squat

The front squat is a great exercise for building lower body strength. To do this, you will need to load the barbell on your shoulders and then squat down. The main benefit of this exercise is that it helps to build strength in your quads, glutes, and hamstrings.

Front squats are performed by stepping up to the bar, lifting both arms, and placing the bar on the widest part of your shoulders, near to your neck. To maintain the bar in place, keep rising your arms and wrapping your hands over it.

Maintain a vertical posture with your shoulders back, chest out, and elbows up. Your feet should be hip-width apart and your toes should be pointing slightly outward as you take your stance. When your thighs hit the backs of your legs, inhale deep into your abdomen, and gently lower your body until your torso touches the floor. As you lift, remember to maintain your elbows high and your hips beneath your weight.

Back Squat

A back squat is a great exercise for building lower body strength. Start with a weight you can handle for 3–4 sets of 5–10 reps. Choose a weight that lets you maintain excellent form throughout sets and reps.

If you’re using barbells, it should rest on the upper back muscles. Your feet should be wider than hip-width apart and your knees slightly bent. Your shoulders should be above your hips and your head and neck should be in a neutral position.

Maintaining a neutral spine, bend from the hips, knees, and ankles to lower yourself. Lower until your upper legs are parallel to the floor. You should only drop as far as you can while keeping your pelvis level. Pause at the bottom, then push your feet down to stand. As you stand, keep your chest up, tighten your glutes, and straighten your knees. Squeeze your glutes and quads as you complete the movement.

Goblet Squat

The goblet squat is a full-body exercise that consists of squatting while holding a single free weight in front of your chest. This weight may be a dumbbell, kettlebell, or barbell.

Experiment with each type of squat and see which one works best for you. There is no wrong way to squat, so find the exercise that works best for you and your body.

To do a goblet squat, stand with your feet hip or shoulder-width apart. Hold the kettlebell at chest height by the handles. Squeeze your shoulder blades together and pull the kettlebell close.

Squat by lowering your hips and knees. Keep the chest up and squat as low as you can while keeping your back straight. As you stand, drive through your feet and clench your glutes.

If you want to boost your training, check out our post about Blood Flow Restriction Training. We also have a guide for the best BFR bands to help you get optimum results.

Final Thoughts

If you’re experiencing butt wink during squats, don’t worry, you’re not alone. Many people experience this issue and there are ways to fix it. By stretching out your ankles and hips, squatting with a narrower stance, and using exercises that work around butt wink, you can reduce the amount of butt wink you experience. Give these tips a try and see how they work for you.

After working out, you will want to recover your muscles. Check out our article: The 7 Best Ice Bath Tubs to Help You Recover Quickly

Similar Posts