In the world of fitness, particularly in weightlifting and strength training, the term “butt wink” has become a topic of discussion and concern. The “butt wink” refers to a phenomenon where the pelvis tucks underneath at the bottom of a squat, causing the lower back to round or go into flexion. This movement can raise questions about form, safety, and the potential for injury. But is the “butt wink” really something to worry about, and do you need to fix it?
What Is the “Butt Wink”?
The “butt wink” occurs at the bottom of a squat when the pelvis tucks underneath, leading to a posterior pelvic tilt and spinal flexion. This movement can be seen as a sudden rounding of the lower back as the thighs approach or pass parallel to the floor. It’s a common form issue that can be caused by various factors, including lack of mobility in the hips, knees, and ankles, as well as stability issues in the core and back..
Causes of the “Butt Wink”
Mobility Issues: Limited mobility in the hips, knees, and ankles can cause the pelvis to tilt posteriorly, leading to a “butt wink”. This can be due to anatomical restrictions or tight muscles.
Stability Issues: Weak core muscles and poor lumbopelvic control can also contribute to the “butt wink”. This is often seen when the spine and pelvis are not properly aligned and controlled during the squat.
Structural Issues: Some individuals may have structural issues, such as deep hip sockets, that can cause the “butt wink”. These issues are not easily changed and may require adjustments in squat form.
Do You Really Need to Fix It?
Whether or not you need to fix the “butt wink” depends on the context. A small amount of “butt wink” at the end range of a deep squat, especially without heavy loads, is generally not a cause for concern. However, if the “butt wink” occurs higher up in the movement, with heavy loads, or is accompanied by back pain, it may be necessary to address the issue to prevent potential injuries.
How to Address the “Butt Wink”
Improve Hip Mobility: Work on increasing mobility in the hips through exercises and stretches. This can help reduce the occurrence of the “butt wink.
Strengthen Core Muscles: Engage in exercises that strengthen the core and improve lumbopelvic control. This can help maintain a neutral spine during squats.
Adjust Squat Form: Consider adjusting your squat stance or depth to avoid excessive posterior pelvic tilt and spinal flexion.
How can I improve my hip mobility to reduce butt wink
Improving hip mobility is crucial to reducing the “butt wink” during squats. Here are some strategies and exercises to help enhance your hip mobility:
Ankle and Hip Mobility Exercises
Sit on the floor with your legs bent at 90 degrees, one in front of the other. Rotate your hips to improve mobility.Perform controlled rotations of your hips to increase range of motion.
Stand on a step with your heels hanging off and raise up on the balls of your feet to improve ankle dorsiflexion.
Start on all fours and rock your hips back and forth to access your full range of hip motion.
Adjusting Squat Form
Try squatting with a wider stance to reduce stress on the hips and help maintain a neutral spine.
Squat with your heels elevated on weight plates or wear weightlifting shoes to reduce the need for ankle and hip flexion.
Instead of going below parallel, squat to just parallel to reduce the likelihood of a “butt wink”.
Strengthening Core and Hip Muscles
Pull your ribs toward your hip points to mimic the feeling of doing a plank, which helps maintain a neutral spine.
Use a band around your legs to activate the glutes and hamstrings, improving hip extension and abduction.
Perform side planks with your leg lifted on a bench to strengthen the adductors and deep spinal stabilizing muscles.
Breathing and Pelvic Positioning
Use specific breathing drills to improve hip mobility by affecting pelvic positioning.
Organize your pelvis in a neutral position to give you more movement options and improve hip mobility.
Consistent Training
Engage in a structured program, such as a 12-week hip mobility program, to provide consistent inputs for improving hip mobility.
Are there specific exercises to help correct butt wink?
To correct the “butt wink” during squats, several exercises and strategies can be employed to improve mobility, stability, and form. Here are some specific exercises and techniques:
Ankle Mobility Exercises
Elevated Full Range of Motion Calf Raise: Stand on a step or box with the ball of your foot and raise up on the balls of your feet to improve ankle dorsiflexion.
Bench Ankle Stretch: Place one foot on a bench and drive the knee directly over the toes to stretch the lower calf muscle.
Hip Mobility Exercises
Seated 90/90 Hip Rotations: Sit on the floor with your legs bent at 90 degrees, one in front of the other, and rotate your hips to improve mobility.
Hip CARs (Controlled Articular Rotations): Perform controlled rotations of your hips to increase range of motion.
Lumbo-Pelvic Control Exercises
Quadruped Rock Back: Get on your hands and knees, find a neutral spinal position, and hinge back, moving your bum toward the wall behind you while maintaining a neutral spine.
Counter Balance Squat: Hold a light weight in front of your chest and lower into a squat while maintaining a neutral spine to improve lumbopelvic control.
Squat Form Adjustments
Assisted Squat: Perform an isometric squat, lowering down as far as you can before losing your neutral spine, and hold that position to build strength and control.
Iso Squat Hold: Stand with your feet shoulder-width apart, send your hips back and bend your knees, and hold this position for 15-20 seconds to strengthen the muscles needed for squatting.
Stance and Depth Adjustments
Widen Your Stance: Try squatting with a wider stance to reduce stress on the hips and help maintain a neutral spine.
Elevate Your Heels: Squat with your heels elevated on weight plates or wear weightlifting shoes to reduce the need for ankle and hip flexion.
Squat to Parallel: Instead of going below parallel, squat to just parallel to reduce the likelihood of a “butt wink”.
Summary
The “butt wink” is a common form issue in squats that can be caused by mobility, stability, and structural issues. While a small amount of “butt wink” at the end range of a deep squat is generally not a cause for concern, it may be necessary to address the issue if it occurs with heavy loads or is accompanied by back pain. By improving hip mobility, strengthening core muscles, and adjusting squat form, individuals can reduce the occurrence of the “butt wink” and maintain safe and effective squatting form.
