How to stop or reduce butt wink on squats?
Da_Chozen_Juan
Posts: 37 Member
I found myself butt winking every time I squatted to parallel or lower with a barbell. I tried some body weight squats to only find the same result. Any tips? I do work on mobility issues a few times a week for ankles, hips, glutes, calves, quads, hamstrings, and lower back so maybe it could be a technique issue? Any tips would be much appreciated.
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Replies
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What is butt winking??0
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youngmomtaz wrote: »What is butt winking??
I don't think I want to know, LOL. This thread cannot possibly turn into anything good or uplifting.0 -
What degree of pelvic tilt are we talking here? Some folks are just going to have it no matter what they do. As long as your spine is in a neutral position at the bottom of your squat you're fine.
Now, if it's causing you to round your back... that's an issue. Play around with your foot width. Some people need to go wider or more narrow. Continue working on hip mobility. Look up lizard and pigeon stretch. Both are great for opening up your hips.0 -
How are your feet positioned? I find I can go lower with perfect form only if my feet are slightly wider than hip with apart and toes pointed a bit out.0
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What degree of pelvic tilt are we talking here? Some folks are just going to have it no matter what they do. As long as your spine is in a neutral position at the bottom of your squat you're fine.
Now, if it's causing you to round your back... that's an issue. Play around with your foot width. Some people need to go wider or more narrow. Continue working on hip mobility. Look up lizard and pigeon stretch. Both are great for opening up your hips.
Great advice here.
This video might also be useful to you.
https://youtube.com/watch?v=cNs8swRZL480 -
Google Bret Contreras and check T-Nation. Plenty of good information there on hip mobility and appropriate squat depth0
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it's a mobility issue supposedly, hamstrings too tight. try stretching your hamstrings every night without letting your lower back round. Keep your lower back neutral during the stretch - you'll find you're much less mobile than expected.
Meanwhile, you can just go down as far you can without buttwinking. Or, if your buttwink is very small, you can do it. Or, If you squat more upright, high bar, feet out wider than shoulderlength and imagine pulling yourself down into the hole, that might help as well.0 -
And now I know what a butt wink is...0
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youngmomtaz wrote: »What is butt winking??
I don't think I want to know, LOL. This thread cannot possibly turn into anything good or uplifting.
It's nothing bad at all lol. Its just when your butt dips down at the bottom of a squat. Google it to visualize
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I think my feet are positioned similar to how you perform your squats.youngmomtaz wrote: »How are your feet positioned? I find I can go lower with perfect form only if my feet are slightly wider than hip with apart and toes pointed a bit out.
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youngmomtaz wrote: »What is butt winking??
I don't think I want to know, LOL. This thread cannot possibly turn into anything good or uplifting.
Lol!! My initial reaction exactly...0 -
youngmomtaz wrote: »What is butt winking??
I don't think I want to know, LOL. This thread cannot possibly turn into anything good or uplifting.
know how I know you don't lift?0 -
I lift... and squat.. and deadlift... but never heard of a butt-wink... maybe I should get out of my basement...0
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You've never read, watches or analyzed squat form?
Seems weird to do these things and not be educating yourself regularly on it.0 -
You've never read, watches or analyzed squat form?
Seems weird to do these things and not be educating yourself regularly on it.
It might seem weird to you, but consider your audience. How many people actually squat at all, nevermind know about form discrepancies in any capacity? You could ask 20 people on the street what butt wink is and none of them would have a clue.0 -
You've never read, watches or analyzed squat form?
Seems weird to do these things and not be educating yourself regularly on it.
Of course I have. I have watched countless educational videos from the likes of Johnny Candito, Omarisuf, and many others. I have tried a lot of mobility drills, played around with foot angles, etc. but still find that I butt wink to some degree no matter what I do. It's one thing to learn about these things, and another to actually execute them with accuracy.
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Stretching you whole lower chain will help. I constantly stretch my hip flexors, hamstrings, calves etc. It's good for you. Every single day if you can0
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You've never read, watches or analyzed squat form?
Seems weird to do these things and not be educating yourself regularly on it.
It might seem weird to you, but consider your audience. How many people actually squat at all, nevermind know about form discrepancies in any capacity? You could ask 20 people on the street what butt wink is and none of them would have a clue.
well I mean I get it- 20 people off the street- but someone who actually lifts I expect would know a little more. Shrug- my expectations are to high it seems.0 -
Some may know it as Lumbar Flexion. Also OP.
Goblet squats
Over head squats (grab a broomstick or something)
Stretch every day
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well I mean I get it- 20 people off the street- but someone who actually lifts I expect would know a little more. Shrug- my expectations are to high it seems. [/quote]
I posted this with hope of first hand insight from people who have dealt with butt wink before or tips I haven't previously heard of. Although I don't know everything about fitness, I do know quite a bit. I have dabbed with common suggestions such as goblet squats, more stretching, adjust foot angle, brace abs, etc. and have found my butt wink to survive through all that. I have read numerous articles from the likes of bodybuilding.com, muscle & fitness, strength theory, t-nation but my butt wink is still there. Don't assume I have not done any research.
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Thanks to everyone responding btw. I will take everyone's suggestions into consideration as I attempt to improve my squat form.0
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Shrug I wasn't really talking to or referencing you're quote. Clearly you know what it is and working to correct it. A step above many others. I did not assume you had done no research.Da_Chozen_Juan wrote: »
I posted this with hope of first hand insight from people who have dealt with butt wink before or tips I haven't previously heard of. Although I don't know everything about fitness, I do know quite a bit. I have dabbed with common suggestions such as goblet squats, more stretching, adjust foot angle, brace abs, etc. and have found my butt wink to survive through all that. I have read numerous articles from the likes of bodybuilding.com, muscle & fitness, strength theory, t-nation but my butt wink is still there. Don't assume I have not done any research.well I mean I get it- 20 people off the street- but someone who actually lifts I expect would know a little more. Shrug- my expectations are to high it seems.0 -
Wondering if the OP ever fixed his form? I've been struggling with the same issue; I can't even get to parallel before my butt starts to tuck under.
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improve hip mobility and increase core and glute strength.
these are also the same things that fix the anterior pelvic tilt posture issue.
experiment with widening your stance, not squatting so low (get to parallel but do not go lower if it causes "butt wink"), trying a high-bar position or front squatting (both produce a more upright torso).0
https://www.youtube.com/watch?v=b1f6mk1aVuA
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