Understanding Butt Wink When Squatting: 6 Effective Techniques to Prevent It

Photo of author

What Is Butt Wink When Squatting?

Butt wink, also known as posterior pelvic tilt, is a common issue that occurs during the squatting exercise. It refers to the rounding or tucking under of the pelvis at the bottom of the squat movement. This movement can be seen as the lower back rounding and the tailbone tucking towards the body.

Understanding the Mechanics of Butt Wink

To understand butt wink, it is essential to have a basic understanding of the squat mechanics. During a squat, the hips and knees bend simultaneously to lower the body towards the ground. The depth of the squat is determined by the mobility and flexibility of the individual.

Butt wink occurs due to a combination of factors, including tight hip flexors, limited ankle mobility, and weak core muscles. When these factors are present, the pelvis tilts posteriorly at the bottom of the squat, causing the lower back to round and increasing the risk of injury.

Why Butt Wink Can Be Problematic

Butt wink can be problematic for several reasons. Firstly, it places excessive stress on the lower back, increasing the risk of injury, particularly in the lumbar spine area. The rounding of the lower back can lead to muscle imbalances and strain.

Secondly, when the pelvis tilts posteriorly during the squat, it compromises the stability of the squat movement. This instability can affect your ability to lift heavier weights and limit your overall squat performance.

Lastly, butt wink can also indicate a lack of mobility and flexibility in the hips and ankles. These limitations can hinder your squat depth and prevent you from achieving the full benefits of the exercise.

6 Effective Techniques to Prevent Butt Wink

To prevent butt wink and maintain proper form during the squat, there are several techniques you can incorporate into your training routine:

  1. Focus on Core Strength: Strengthening your core muscles, including the abdominals, obliques, and lower back, can help stabilize the pelvis and maintain a neutral spine position throughout the squat movement.
  2. Improve Hip Mobility: Perform exercises and stretches that target the hip flexors, such as lunges, hip flexor stretches, and dynamic warm-up exercises. This will help improve your hip mobility and reduce the tendency for butt wink.
  3. Work on Ankle Mobility: Limited ankle mobility can contribute to butt wink. Engage in ankle mobility exercises such as calf stretches, ankle rotations, and foam rolling to enhance your range of motion.
  4. Practice Proper Breathing: Focus on diaphragmatic breathing techniques during your squats. This helps engage the core muscles and stabilize the pelvis, reducing the likelihood of butt wink.
  5. Gradually Increase Squat Depth: Start with a comfortable squat depth and gradually increase it as your mobility and flexibility improve. Avoid forcing yourself into a deep squat position if you are unable to maintain proper form.
  6. Engage in Specific Mobility Drills: Incorporate specific mobility drills into your warm-up routine to target areas prone to tightness and limited range of motion, such as the hips and ankles.

Strengthening Your Core and Hips for Squats

A strong core and hips are essential for maintaining proper form during squats and preventing butt wink. Here are some exercises that can help strengthen these areas:

  1. Plank: This exercise targets the entire core, including the abdominals, obliques, and lower back. Start by holding a plank position for 30 seconds and gradually increase the duration as you progress.
  2. Russian Twists: Sit on the ground with your knees bent and feet flat on the floor. Hold a weight or medicine ball with both hands and twist your torso from side to side, engaging the obliques.
  3. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top of the movement. Lower back down and repeat.
  4. Hip Thrusts: Similar to glute bridges, but with your upper back resting on a bench or elevated surface. Push through your heels to lift your hips off the ground, focusing on engaging the glutes.
  5. Side Planks: Lie on your side with your forearm on the ground and your body in a straight line. Lift your hips off the ground, engaging the side of your core. Hold for a certain duration and repeat on the other side.

Improving Mobility to Avoid Butt Wink

Improving mobility plays a crucial role in avoiding butt wink during squats. Here are some exercises and stretches that can help enhance your mobility:

  1. Deep Squat Hold: Assume a deep squat position with your feet shoulder-width apart. Hold this position for a certain duration, gradually increasing the time as your mobility improves.
  2. Hip Flexor Stretch: Kneel on one knee with the other foot in front, forming a lunge position. Lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold for 30 seconds on each side.
  3. Ankle Mobility Drill: Stand facing a wall with your toes about an inch away from the wall. Keeping your heels on the ground, lean forward to touch the wall with your knees. Hold for a few seconds and repeat.
  4. Pigeon Pose: Start in a kneeling position and bring one leg forward, bending the knee. Extend the other leg behind you, keeping the foot flexed. Lean forward, feeling a stretch in the hip of the extended leg. Hold for 30 seconds on each side.
  5. Foam Rolling: Use a foam roller to target tight areas in your hips, glutes, and calves. Roll slowly over these areas, pausing on any tender spots for deeper tissue release.

Maintaining Proper Form Throughout Your Squat

To maintain proper form throughout your squat and prevent butt wink, consider the following tips:

  1. Keep a Neutral Spine: Focus on maintaining a neutral spine throughout the entire squat movement. Avoid rounding or arching your lower back.
  2. Engage the Core: Prioritize engaging your core muscles by drawing your belly button toward your spine. This helps stabilize the pelvis and maintain proper alignment.
  3. Drive Through the Heels: Push through your heels as you rise from the squat position. This helps activate the glutes and maintain balance.
  4. Control the Descent: Lower yourself into the squat in a controlled manner, avoiding any sudden drops or excessive speed. This allows you to maintain better control and form.
  5. Use a Mirror or Video Recording: Utilize a mirror or video recording to check your form from different angles. This visual feedback can help identify any deviations or weaknesses in your squat technique.

By implementing these techniques and focusing on maintaining proper form, you can reduce the risk of butt wink and maximize the effectiveness of your squatting exercise.


Q1: What causes butt wink during squats?

A1: Butt wink can be caused by a combination of tight hip flexors, limited ankle mobility, and weak core muscles.

Q2: Is butt wink dangerous?

A2: Butt wink can increase the risk of lower back injuries and compromise the stability of the squat movement. It is important to address and correct butt wink to prevent potential harm.

Q3: Can butt wink be fixed?

A3: Yes, butt wink can be fixed through a combination of strengthening the core and hips, improving mobility, and maintaining proper form.

Q4: How can I improve my hip mobility for squats?

A4: Engaging in exercises and stretches that target the hip flexors, such as lunges and hip flexor stretches, can help improve hip mobility.

Q5: Are there any specific exercises to strengthen the core for squats?

A5: Yes, exercises such as planks, Russian twists, glute bridges, hip thrusts, and side planks can help strengthen the core for squats.

Q6: Can ankle mobility affect butt wink?

A6: Yes, limited ankle mobility can contribute to butt wink. Engaging in ankle mobility exercises such as calf stretches and ankle rotations can help improve ankle mobility.

Q7: How important is maintaining proper form during squats?

A7: Maintaining proper form is crucial during squats to prevent injuries, optimize muscle engagement, and maximize the effectiveness of the exercise.

Leave a Comment