Correcting "Butt Wink" in Barbell Squats

What are some tips to correct a "butt wink"? Mobility exercises anyone?


  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    What is "butt wink?"
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    It is where your back rounds at the bottom of a squat

    This video shows an example of what I am talking about, starting at 0:39
  • theJTfitness
    theJTfitness Posts: 142 Member
    Wall sits have helped me. That and just making sure your hamstrings are decently flexible. Most of the time the hams are what causes this.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    I suspect either hip issues or hams.. I've been working on hip mobility a lot in the last three weeks and I think I've made improvements. I need to stretch more before and after doing squats though. I'll try the wall sits and see if that helps. Thank you :smile:
  • JoRocka
    JoRocka Posts: 17,551 Member
    most often it's a tight upper hammring issue and a hip flexor- or both.

    I'm really struggling with hip mobility lately and have been suffering via squat performance because of it- really working on stretching- and pushing to find where you DON"T wink- and working there- and just pushing a little further trying to maintain the arch is helpful.

    Buy a lacross ball to help break up knots in the legs and hip area as well. foam rolling is a given.

    It's an issue- I actually just scheduled my technical evaluation with a powerlifting coach for April 18th. I'm actually really excited for this- hopefully I can come back with some more helpful advice.
  • wonderbeard101
    wonderbeard101 Posts: 75 Member
    Here's a fun fact: Butt wink is actually caused by the femur making contact with your pelvis--- You're literally hitting a wall. When you reach this point and try to continue through your full ROM, your body compensates by mobilizing your low back, which is not great as this places the a big portion of the load on your lumbar discs. The solution to this, as others have pointed out is to open your hips as you approach the bottom of the squat. This will free up space for your pelvis to settle somewhat "between" your legs There are a ton of training cues that different coaches will use (knees out, spread the floor, screw your feet into the ground, etc.) to help describe how you should be using your glutes as a driving force for the motion.

    If you have mobility issues with your hips, fix them. It's generally a good idea for everyone to work on glutes as well, since most of us start out with varying degrees of gluteal amnesia due to a culture of constant sitting. This, however, is also a movement pattern issue that you'll have to consciously practice fixing. It helps a lot to have someone knowledgeable watch all your sets to let you know when you're doing it right and when you're not-- Otherwise, it can be difficult to feel on your own.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    Thanks guys.. Awesome info and insight here! I think having someone around to watch my form would help. I work out alone most of the time. I really only spotted this today because I took a video of my squats.
  • jlclabo
    jlclabo Posts: 588 Member

    here is a different perspective on "butt wink"
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member

    here is a different perspective on "butt wink"

    I was watching that earlier actually. Very reassuring. I think I am at the point where I'm increasing weights steadily (130# right now) and want to double check form before adding 5lbs each week again. Today was my increase, I felt fine but someone brought this butt wink to my attention and now I'm all worried lol..
  • 12by311
    12by311 Posts: 1,719 Member
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Seems like you got your answer. But, just in case, Elliott Hulse hasa short video on stretches to help with deep squats:
    Also, Gwen Lawrence is a yoga instructor who works with many athletes. I am pretty sure she is the one who says the best stretch of improved squats is just to sit on the floor with you legs flat and spread as widely as they will go, feet dorsiflexed at 90 degrees, and then lean forward as far as you can and hold it. Specifically, i think she says just sit that way whenever you watch television.
    She has a youtube channel with all kinds of short videos on yoga stretches for athletes and lifters.