Look Ma...My Butt Winks!

Yesterday, we touched on how to properly squat. Today, I want to address the funny, yet kinda not so great infamous butt wink. Sadly, the butt wink is more common that you think and you’ll want t avoid it to build strength faster and prevent lower back injuries.

What Is A Butt Wink?

Butt wink happens when your pelvis tucks under your body at the squat's lowest point, causing your lower back to round – not what we want! Despite its playful name, it's a no-no in your lifting routine. Ideal squats keep your spine neutral, not with your hips scooped under like in a butt wink. Rounding your spine might lead to back pain and hampers how much weight you can lift with proper form.

What Causes It?

There is not one main reason for what causes Butt Wink, although some people have their own speculations. The truth is, because each body is different, Butt Wink will have a number of different sources. We can break Butt Wink down into having two broad sources, mobility issues or stability issues.

Mobility issues mean that you need to increase the range of motion in the joints or muscles. For instance, many people have poor hip flexibility which can cause Butt Wink during the squat. Stability issues can include weak core strength or improper foot positioning. Sometimes, there can also be a structural issue in the body that causes Butt Wink to occur. If this is the case, visit your Doctor or Physical Therapist to complete an assessment and discuss your options.

Getting the Squat Form Right Starting Position:

• Stand with your feet hip-width apart, toes pointing forward or slightly out (up to 30 degrees).

• Distribute your weight evenly across your feet, from heels to toes. Tim loves the 'tripod foot' stance – balance between your heel, big toe, and pinky toe.

• Softly bend your knees, readying your core and hamstrings.

• Keep your pelvis upright, like a bowl you don't want to spill.

• Engage your core, pulling your ribs toward your hips, as if you're doing a plank.

• Your head should be in line with your body.

Squat Movement:

• Push your hips back and bend your knees, as if sitting back into a chair.

• Keep your knees aligned over your second or third toe.

• Lower your hips as deep as you can while keeping your upper body stacked over your pelvis.

• Push through your feet to stand back up.

If tuning into your form solves the butt wink, or if you can squat lower before it appears, you're likely dealing with a motor control issue.

If you still have a butt wink with good form, it's probably limited mobility in your ankles or hips. Here's how to figure out which:

Ankle Dorsiflexion Test:

• Kneel with your front foot under your knee, toes a hand's-width from a wall.

• Try to touch your knee to the wall without lifting your foot.

• Struggling to touch the wall? Ankle mobility might be limited.

Hip Flexion Test:

• Lie down, one leg flat, the other knee bent.

• Bring the bent knee towards your chest, keeping the other leg flat.

• Can't get your knee past a 90-degree angle at the hip? Your hip mobility needs work.

Fixing the Butt Wink by improving your range of motion is key if mobility's your issue. Try active movements over static stretching for better muscle stability around your joints.

Exercises for Ankle and Hip Mobility:

1. Elevated Full Range of Motion Calf Raise for Ankle Dorsiflexion

   

2. Quadruped Rocking for Hip Flexion

   

For Motor Control:

Try doing some core drills to prep for squats. These moves help you engage the right muscles and master the squat form.

1. Plank: Strengthens crucial abdominal muscles for squat stability.

   

2. Dead Bug: Teaches torso control – essential for a good squat.

   

3. Assisted Squat: Hold on to something sturdy and move into a full squat position. This helps you learn the range of motion.

   

4. Iso Squat Hold: Move into a air squat position and hold it

   

5. Goblet Squat: Prepares you for weighted squats without depth cues.

   

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