How to stop or reduce butt wink on squats?

Da_Chozen_Juan
Da_Chozen_Juan Posts: 37 Member
edited November 27 in Fitness and Exercise
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.

Replies

  • youngmomtaz
    youngmomtaz Posts: 1,075 Member
    What is butt winking??
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited December 2015
    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.
  • tiptoethruthetulips
    tiptoethruthetulips Posts: 3,371 Member
    I had to google it:

    http://www.bodybuilding.com/fun/beat-butt-wink-squat-big-without-hurting-your-back.html

    http://www.menshealth.com/fitness/what-in-the-world-is-a-butt-wink
  • rejectuf
    rejectuf Posts: 487 Member
    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.
  • youngmomtaz
    youngmomtaz Posts: 1,075 Member
    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.
  • ovidnine
    ovidnine Posts: 314 Member
    edited January 2016
    rejectuf wrote: »
    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=cNs8swRZL48
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Google Bret Contreras and check T-Nation. Plenty of good information there on hip mobility and appropriate squat depth
  • jacklifts
    jacklifts Posts: 396 Member
    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.
  • sistrsprkl
    sistrsprkl Posts: 1,010 Member
    And now I know what a butt wink is...
  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    lorrpb wrote: »
    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
  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    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.
    I think my feet are positioned similar to how you perform your squats.

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    https://www.youtube.com/watch?v=b1f6mk1aVuA
  • MorningGhost14
    MorningGhost14 Posts: 441 Member
    lorrpb wrote: »
    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...
  • JoRocka
    JoRocka Posts: 17,525 Member
    lorrpb wrote: »
    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?
  • MorningGhost14
    MorningGhost14 Posts: 441 Member
    I lift... and squat.. and deadlift... but never heard of a butt-wink... maybe I should get out of my basement...
  • JoRocka
    JoRocka Posts: 17,525 Member
    You've never read, watches or analyzed squat form?

    Seems weird to do these things and not be educating yourself regularly on it.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    JoRocka wrote: »
    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.
  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    JoRocka wrote: »
    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.

  • AdrianChr92
    AdrianChr92 Posts: 567 Member
    edited January 2016
    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 can
  • JoRocka
    JoRocka Posts: 17,525 Member
    DopeItUp wrote: »
    JoRocka wrote: »
    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.
  • AdrianChr92
    AdrianChr92 Posts: 567 Member
    edited January 2016
    Some may know it as Lumbar Flexion. Also OP.

    Goblet squats
    Over head squats (grab a broomstick or something)
    Stretch every day
  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    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.

  • Da_Chozen_Juan
    Da_Chozen_Juan Posts: 37 Member
    Thanks to everyone responding btw. I will take everyone's suggestions into consideration as I attempt to improve my squat form.
  • JoRocka
    JoRocka Posts: 17,525 Member
    edited January 2016
    Da_Chozen_Juan wrote: »
    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.
    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.
    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.
  • dlm7507
    dlm7507 Posts: 237 Member
    edited January 2016
    And then there's this
  • rejectuf
    rejectuf Posts: 487 Member
    dlm7507 wrote: »
    And then there's this

    Yep. Some pelvic tilt isn't something to freak out about. If the spine stays in a stable position, you're a-ok.
  • Menix8
    Menix8 Posts: 210 Member
    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. :frowning:
  • drachfit
    drachfit Posts: 217 Member
    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).
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