Butt Wink When Squatting - Everything you need to know
Squats are one of the most fundamental movements we as humans can perform. The strength required to execute a good squat is the same strength we use when jumping, standing up, and sitting down. In other words, squats are an incredibly central movement to master.
In strength training, squats have a natural place as a foundational strength exercise and are one of the three disciplines in powerlifting.
Although a squat may initially appear to be a simple movement, it still requires proper technique and comes with its own unique challenges.
One of the most common technical changes that can occur during a squat is a phenomenon called the "butt wink." A butt wink occurs when the pelvis tips backward at the bottom of the squat, causing the lower back to round.
Today, we want to explore what the so-called "butt wink" means for the body and how to address it.
What is Butt Wink?
A butt wink occurs when the pelvis tips backward at the bottom of the squat. This leads to the lower back either flattening or rounding, causing spinal flexion. This often happens as a compensation when the maximum range of motion of the hips is reached, and the body begins to move the spine to gain more range of motion.
Biomechanical Changes
To understand what happens when a butt wink occurs, it’s important to take a closer look at how the pelvis, lower back, and hips work together during a squat.
- Pelvic Position:
During a butt wink, the pelvis rotates backward, breaking the neutral curvature of the spine. This typically happens as a result of the hips reaching their movement capacity. The loss of a neutral spine position can affect the overall stability of the body during the lift. - Lumbar Curve:
The natural lordosis (inward curve) diminishes or disappears entirely, increasing the pressure on the discs in the lower back. This can lead to uneven loading on the spine, which increases the risk of injury. - Hip Mobility:
If the hips cannot move sufficiently into flexion, the body compensates by tipping the pelvis backward. Limited mobility in the hip joints can be caused by tight muscles or anatomical factors such as the shape of the pelvis or hip socket.
Is Butt Wink a Problem?
A butt wink during bodyweight squats is generally not dangerous. However, under load, it can present significant risks:
To understand the risks of a butt wink, we need to examine how it affects the body under load. Here are some of the most prominent issues:
- Disc Compression:
When the spine moves into flexion under load, it can create uneven pressure on the discs in the lower back. This increases the risk of injury, including herniated discs. This type of load is particularly dangerous when lifting heavy weights. - Reduced Stability:
The stability of the spine is negatively impacted, which can lead to compensations elsewhere in the body, such as in the knees or hips. An unstable body reduces the ability to generate force effectively. - Increased Injury Risk:
Compensatory movements can lead to injuries in other areas of the body, including the hamstrings and lower back.
Why Does Butt Wink Occur?
The causes of a butt wink are often a combination of mobility restrictions, muscular weakness, and technical flaws. Let’s take a closer look at these factors:
Limited Mobility:
- Ankles:
If ankle dorsiflexion is insufficient, the body must lean forward or compensate by tipping the pelvis backward. This can often be addressed through specific stretches or mobility exercises for the ankles. - Hips:
Limited flexibility in the hip flexors or an anatomically shallow hip socket can restrict the range of motion. Hip flexor stretches and deep bodyweight squats can be effective in increasing mobility. - Weakness:
If the core muscles are not strong enough, they cannot stabilize the pelvis and lower back during the movement. Exercises like side planks, bird dogs, and anti-rotation training can help build this strength. - Poor Technique:
Trying to go deeper than the body allows can lead to technique breakdown. Small adjustments in foot width and/or foot angle can sometimes make a big difference in maintaining a neutral spine.
How Can You Avoid Butt Wink?
Avoiding a butt wink involves a combination of mobility training, strength training, and proper technique. Here is a detailed breakdown of the key steps:
- Improve Mobility:
Focus on exercises that increase the range of motion in the ankles, hips, and hamstrings. Stretching exercises like the "couch stretch" and "ankle dorsiflexion stretch" are effective in increasing mobility to counteract the butt wink. Dynamic mobility exercises like the lizard lunge and deep goblet squats help build both mobility and control. - Adjust Squat Depth:
Instead of striving for maximum depth, squat as deep as you can without losing control. Use a mirror or a friend to see where in the squat your spinal curvature begins to change. Place a box or a few stacked mats as a sensible aid to mark your maximum depth. Gradual progression toward deeper squats can help build both mobility and strength. - Adjust Technique:
Experiment with different foot stances and foot positions to find one that suits your body. In general, a wider stance may help reduce the movement demands on the ankles and hips. Ensure that the weight remains centered over the middle of the foot throughout the movement. - Strengthen the Core:
Train core stability with exercises like planks, bird dogs, and anti-rotation training. A strong core acts as a stable foundation and helps maintain a neutral spine.
Summary
A butt wink may seem like a minor detail, but its impact is significant, especially during loaded squats.
By understanding the biomechanics behind it and identifying the causes, you can minimize the risk of injury and optimize your squat technique.
With improved mobility, adjusted depth, and strong core stability, you can perform squats safely and effectively. So take the time to fine-tune your technique—your body will thank you in the long run!
