Explaining the Butt Wink With Squatting

How and why it is beneficial to fix butt wink when squatting.

Are you getting back pain with deep squats?

Or are you just starting squatting and it just doesn’t feel quite right towards the bottom of the squat?

Maybe you are looking to get stronger in the squat and want that extra 1% to help with your performance?

Today I’m going to overview a common problem in squatting, called the “butt wink”

I will overview what it is, how it occurs, and why we should improve on it.

So, what is butt wink?

“Butt wink” is essentially your hip tucking backwards or posterior pelvic tilt during the decent in a squat. As the pelvis tilts further backwards, you begin to flex your lumbar spine the further it tilts backwards.

This is because the hip and lumbar spine are connected and influence each other’s movements during the squat movement.

Why does this occur?

There is a lot of theories as to why butt winking occurs, but it is likely multifactorial in nature.

Regardless, here are 3 of the most common reasons that contribute to this phenomena.

Mobility: a common reason we see a butt wink is due to mobility issues with our hip and ankles. These are creating a restriction our movement through the squat and creating greater posterior tilt in the pelvis as we descend into the squat.
Technique: is another factor in seeing the “Butt Wink”. A majority of people seeing this are not squatting with the correct stance or set up to allow the most effective motion of the lower limbs, hips, pelvis and trunk during your squat.
Control: simply, you may just not have the strength or motor control in the bottom of a squat to avoid the butt wink.

Is the butt wink dangerous?

Whether or not butt wink is dangerous is a heavily debated topic with conflicting research at present.

My take is we whether it is dangerous or not, we should attempt to minimise it as much as possible as it can help to keep control in our hips and put us in the most biomechanically efficient position to help us to perform the squat.

This will allow us to also create the most optimal technique to build our squat as we add weight over time. Very important when you want to see those numbers go well above your own body weight.

Should I fix my butt wink?

It all depends on your goals, the requirements of squatting and the weight being moved.

The butt wink is a normal movement to get down deep into a squat position.

You just have to watch someone sit into a squat to notice this.

If you need to do this under nil to low resistance then it will not be an issue.

However, if you are in the gym or training to lift heavy loads correcting the mobility, control and technical aspects of the squat to reduce the butt wink may reduce the risk of injury associated with heavy squats.

How do I correct the bit wink?

The best possible way is to get assessed by a professional or lifting coach to see what and where the issue lies during your squat.

This will allow you to get specific and individualised cues, set up, movement training or modifications to your technique to your needs.

There is no one stop butt wink fix!

What can I do now?

Here are some simple modifications and starting exercises to start developing some strategies to improve your squat!

Banded Ankle Distractions

Ankle mobility is needed to assist the hip to move through deeper range.

If you feel there is a restriction, then this may help.

Anchor a heavy(ish) band (I have just used a light one for demonstrative purposes) behind you and wrap it around the top of your ankle.
Set your foot on a step to add some elevation to the exercise, as you can see it replicates a nice deep hip position similar to the squat.
With your hand on your knee gentle rock your knee forward and over your toe.

Repeat on each leg to help with developing better ankle mobility pre squatting.

Raised Heel Goblet Squats

Another great way to develop control of the hip and trunk into a deep squat.

Place small weight plates under your feet with only your heels on the plates (this is also useful for people with restricted ankle mobility).
Perform a standard squat holding a dumbbell close to your chest.
Make sure to use a slow tempo to control into a deep squat.

Can be used as a warm up for 1 set of 10 or an accessory exercise for around 3 sets of 10-12 reps.

Quadruped Rock Back

The Quadruped rock back can be used to maintain the pelvis in a position without tilting.

Start on all fours with your, knees slightly wider then hips and the pelvis in a neutral position that is not tucking.
Begin to rock back towards your ankles while maintaining the position in your pelvis.

This can be done as a warm up or movement drill before squatting.

Note: I’ve also got a super cool variant of this but it is a secret you will have to come see me for!

Squat Modification

If you are new to the movement or entering the gym its best to develop coordination of movement and strength first.

Restrict your depth by using a step, bench or squat rack safety bars.

You can then gradually drop the the height as you develop more strength and control into depth.

"The best possible way is to get assessed by a professional or lifting coach to see what and where the issue lies during your squat."

Mitch Rissman Exercise Physiologist

I hope you have enjoyed this blog and have gained some valuable information to assist in your squat performance.

Like anything an individualised squat assessment and plan is going to get you the fastest and best results not just for your squats but your health and performance in general.

At Fighting Fit we tailor make all our programs set to the individual and their needs.

If you want an assessment or an individualise program start by getting in touch or making an appointment so you can start making the most out of your squat performance!

Dean Phelps

Dean is a registered Gold Coast Physiotherapist with undergraduate and postgraduate studies in Human Movement and Exercise Science. His background has developed his vision for Fighting Fit Physiotherapy to focus on optimal health and peak physical performance for every single patient. Utilising his many qualifications, in depth knowledge of the body and passion for exercise he can provide a holistic approach to your treatment and exercise prescription to get the best outcome.

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How and why it is beneficial to fix butt wink when squatting.

So, what is butt wink?

Why does this occur?

Is the butt wink dangerous?

Should I fix my butt wink?

How do I correct the bit wink?

What can I do now?

Banded Ankle Distractions

Raised Heel Goblet Squats

Quadruped Rock Back

Squat Modification

The Desk Worker’s Guide to a Pain-Free Neck

Hip Osteoarthritis: Why It Hurts and How Physio Can Help

The #1 Mistake Athletes Make After an Ankle Injury

The Secret to Beating Back Pain? Walk This Way!

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