Is butt wink okay

"Butt wink," which occurs when the pelvis tilts under during the bottom of a squat, is a topic of some debate. A slight degree of butt wink is natural and may not pose a significant issue for most individuals, especially those not lifting heavy loads frequently. However, excessive butt wink, particularly under load, can increase the risk of injury, especially in the lower spine where concentrated flexion might eventually lead to issues due to repetitive stress 1 2.

Some experts, like those on the Mind Pump Podcast, suggest that butt wink might be fine if it isn't causing discomfort or pain like lower back burning during high-rep sets. But if it does cause these symptoms, it could indicate an excessive butt wink that might need to be addressed 3.

To reduce butt wink, focusing on mobility and stability in the hips and ankles can be beneficial. Exercises that target these areas, such as split stance squats (e.g., Bulgarian split squats), and building core stability, can help control pelvis movement during a squat 4 5. Additionally, employing techniques like box squats, where the squat depth is progressively lowered, can also help train the body out of excessive butt wink by reinforcing proper form without depth compromising spinal alignment 6.

Ultimately, the key is assessing whether the butt wink is causing any negative effects and whether slight adjustments in technique or form can lead to a more stable and safer squat.