If you're someone who's into fitness, chances are you're familiar with the squat - a fundamental exercise that targets your lower body muscles. However, have you ever heard of the term "butt wink"? This phrase refers to a common mistake that people make during squats.
What is Butt Wink?
Butt wink is when your pelvis rotates under at the bottom of the squat, causing your lower back to round. This can lead to injury, as it puts stress on your spine and can lead to discomfort or pain.
When you perform a posterior pelvic tilt, your hips rotate backward, which causes your pelvis to tilt backward as well. Since your pelvis and spine are interconnected, your spine will naturally curve to adjust to the movement of your pelvis, allowing for a wider range of motion.
What Causes Butt Wink?
It's important to understand what causes butt wink. It occurs when the pelvis rotates posteriorly, causing the lower back to round at the bottom of the squat. This can be caused by tight hip flexors or weak glutes, hamstrings, or lower back muscles.
The primary cause of a butt wink is limited mobility in your hips and ankles, Rippetoe, M. and Bradford, S. said. In other words, tight muscles and joints in these regions restrict your movement and sabotage your squat.
How To Fix Butt Wink
The good news is that butt wink can be fixed by simply adjusting your technique. To fix your butt wink, start by working on your mobility.
"Stretching your hip flexors, hamstrings, and glutes can help you achieve proper squat form. You can also try the heel-elevated goblet squat, which will help you maintain proper form throughout the movement."
Here are a few tips to help you achieve proper squat form and avoid the dreaded butt wink:
- Keep your chest up: One of the main reasons people experience butt wink is because they have a tendency to let their chest fall forward. Keeping your chest up throughout the exercise will help prevent your pelvis from rotating under.
- Engage your core: Strengthening your core muscles will help stabilize your spine and prevent it from rounding. Make sure you engage your core throughout the exercise.
- Use proper foot placement: Your feet should be shoulder-width apart, and your toes should be pointing slightly outward. This will allow you to achieve proper depth without compromising your form.
- Use proper knee alignment: Your knees should be in line with your toes throughout the exercise. This will help prevent your knees from collapsing inward, which can put extra strain on your knees.
- Consider heel elevated goblet squats: If you're still struggling with butt wink, you might want to try heel elevated goblet squats. Elevating your heels will help improve your ankle mobility and allow you to achieve proper squat depth without rounding your lower back.
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The proper squat form is crucial for avoiding injuries and achieving your fitness goals. If you're experiencing butt winks during squats, try implementing the tips above or consider using a smart home gym like HooKee by Haltus.
Remember, perfecting your squat form takes practice and patience, so don't get discouraged if it doesn't come naturally at first. Keep pushing yourself, and you'll see results in no time.
Rippetoe, M. and Bradford, S., 2008. You don’t know squat without an active hip. Crossfit Journal, pp.1-5.