❓❔What the HECK is a butt wink?
Have you ever watched yourself or someone else squat and seen your pelvis sort of tuck under at the bottom all cute like (right photo) and wondered: what is my/ their butt doing?
That, my friends is a butt wink and it's actually not so cute because it can put you at risk of severely injuring your lower back.
Virtually, it is the posterior tilt of the pelvis at the bottom of the squat. Ideally, we want a neutral spine (left photo) , with no flexion, while squatting. So: how do you know if you have a butt wink? I actually had one for several years when I first started lifting and had NO idea. First of all: do you experience lower back pain while squatting? ❌❌red flag! Start recording your squats. Trust me, I know videotaping yourself in the gym can be awkward (do it on the daily 😎) but it's worth it to ensure you're squatting properly- OR ask a trainer you trust to check your form for you.
If you find you DO have a wink, what should you do?
🔹work on improving your mobility. Often the wink is due to tight hips. Work on goblet squats to improve squat mobility and to work on squatting with open hips. Make sure you are practicing proper recovery (stretching and foam rolling) as well as warming up prior to squatting. (I've posted videos to this previously!)
🔹play around with your stance and positioning. Sometimes, due to the fact that we all have varying body mechanics, you might actually get rid of the wink just by squatting with a wider or a narrower stance.
🔹utilize unilateral exercises! Split squats, step ups, lunges- all will help you work out any imbalances you have and improve your form.
🔹check that ego at the door! Drop weight and practice the movement pattern with LIGHT weight before throwing on plates. Adding heavy weight too quickly before mastering form is how we get injured!
Now go stop that 🍑😉!