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Fixing The Butt Wink Squat

While it might seem cute that their butt is giving you a little wink at the bottom it’s actually an a dreaded squat fault called the Butt Wink or pelvic reversal and when you do it during a loaded squat it can be super dangerous for your low back.

So why does this happen & how do you get your butt to stop winking? Read on to find out….

 
Why Do People Butt Wink Pt. 1: The “Sending Out The Vibe Set-Up”

 
Photo above is courtesy of the Barbell Physio

If you initiate the squat the same way someone “sends out the vibe” (i.e. flares there butt back like in left photo) then you are going to end up with a butt wink. I know I know all your coaches cue you to start the squat by sending your butt back, BUT that does not mean you can lose control of the spine. You have to stay braced while moving your hips back and down. To do that just follow the sequence from last weeks email here and you’ll be set.

 
 

Why Do People Butt Wink Pt. 2: Bad “Mobility”

 
 

Getting into a deep squat requires a ton of mobility at both your ankles and hips. If you don’t have it, you are going to be a butt winking machine. Fixing this issue requires some daily mobility work, BUT you have to know what your problem is to stretch it. So instead then guessing here are 3 simple mobility tests to determine if your restriction is tight ankles or hips or both.

 
Test #1: Ankle Mobility
 

To squat deep you need at least 56 degrees of ankle dorsiflexion (brining your toes towards your shin). To test this just follow this super simple test if you can’t get at least 8″ away from the wall your ankle mobility needs some work!
 

Test #2: Hip External Rotation
 

To squat deep you need at least 45 degrees of hip external rotation. The test for this is simple. Lay on your back. Bring your knee up so your upper leg and lower leg are at 90 degree angles and then rotate the hip at the ball & socket. If you get stuck or have to compensate before 45 degrees your hip external rotation is the problem.

 
Test #2: Hip Internal Rotation
 

To squat deep you need at least 45 degrees of hip internal rotation. The test for this is simple. Lay on your back. Bring your knee up so your upper leg and lower leg are at 90 degree angles and then rotate the hip at the ball & socket. If you get stuck or have to compensate before 45 degrees your hip internal rotation is the problem.
 

If you do these tests and find that you are missing some ROM (range or motion) here are some simple self mobs (mobility exercises) you can do before the workout so loosed up your stiff old guy joints.

Band Hip Rotation Opener
Banded Ankle Distraction
 

Why Do People Butt Wink pt.3: Bad Motor Control
Squat Therapy by CrossFit HQ
 

If a poor initiation or lack of mobility isn’t your issue then motor control (the ability to control your body) is. The fix for this is simple: do squat therapy on a wall everyday for 2 minutes until you can get your butt on your heels without winking. It’s incredibly simple, but amazingly effective.

Squatting is one movement every human needs to do. The loss of the ability to sit down and stand up means a loss of independence as well as a saggy bum. So tomorrow have a friend or a coach check to see if you butt wink and if so use this article as a guideline to fix it.

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