Fix Your Butt Wink Guide
Butt wink is not necessarily bad during an unloaded bodyweight air squat but it could be problematic under heavy loads.
Here are a few issues that I've found to be common causes of butt wink ordered from the most common to least common.
Failure to maintain a braced midline. If we fail to properly fire the glutes and abs we almost certainly will butt wink.
Always remember the 3 steps to braced midline.
GLUTES ON 🔥 🍑
At the top of the squat, make sure you glutes are full firing to keep your pelvis from rotating anteriorly. At the start and finish of every rep, fire the glutes.
Once the glutes have set the position of your pelvis, your abs should turn on and stay on. We need an tension throughout the entire squat to lock the position of our spine in place. Try to pull your rib cage down repress your belly button.
The upper back must be engaged too to prevent Flexion of the thoracic spine. When doing an air squat, keep your arms straight out in front of you. When doing a front or back squat, use the barbell to create torque in the shoulder to lock everything into place.
Going too low. Depending on what the stimulus you are trying to achieve, you might be going lower than your range of motion allows. Oftentimes, the butt wink will not occur if you simply come up a half inch or so.
Having said that, I do think there is a lot of value in developing a full range of motion, ass to grass back, front, and overhead squat. It's just that you might need to continue working your mobility until you are able to do it safely. Which brings me to number 3.
Limited ankle or hip mobility. When we reach out end range, our pelvis will rotate under to give slack to the system. Most likely, if you are bracing your spine correctly but still have butt wink, mobility should be your focus.
In the video above, if I were to go any lower I would have a pretty strong butt wink. You can see it starting to happen at the bottom of my squat 😑. Which tells me I need to refocus on mobility. I know my ankle dorsiflexion is ok, so I'll be reassessing hip mobility to fix it.