What is a butt wink

A "butt wink" occurs when the pelvis tucks under during a squat, resulting in a rounding of the lower back. This often happens when an individual descends too low without sufficient ankle flexibility or hip mobility, leading to a posterior pelvic tilt at the bottom of the squat 1.

Key Points Regarding Butt Wink:

• Biomechanical Aspect: When the butt winks, it indicates that the spine is no longer in a neutral position, potentially causing excessive flexion at the lumbar spine joints. This can increase the risk of injury over time, especially under load 2.

• Mobility Issues: Butt winking is often related to mobility deficiencies, particularly in the hips and ankles. Addressing these issues, such as improving ankle mobility, can help reduce the occurrence of butt wink 3.

  • 

    1

    Squat Mechanics

    00:28:17
  • 

    2

    Squat Smart

    00:21:27
  • 

    3

    Mastering the Squat

    00:53:18
  • 

    4

    Butt Wink Explained

    00:55:03
  • 

    5

    Understanding Buttwink

    00:14:41
    

• Normal Variation: Some degree of butt wink can be common and may not necessarily be harmful for everyone, particularly if lifting lighter weights and not experiencing discomfort. However, consistent and excessive butt wink during heavy lifting can lead to injuries 4.

• Recommendations:

  • Form First: Maintaining a neutral spine should take precedence over achieving depth in the squat. If you feel the butt start to wink, that's a signal to stop your descent 5.
  • Variation in Technique: Front squats might be a better option for some individuals as they can help maintain better posture and counterbalance issues that arise from back squats 5.

Overall, while a minor butt wink can occur without causing immediate issues, it's essential to focus on proper technique and mobility to prevent potential long-term risks.