What is the Butt Wink?
Hint: It's not a new kink.
The butt wink is a term used for when the tailbone tucks underneath the body during a squat.
Just to be clear- you do NOT want this while squatting. If a person is squatting with weight & rocking a pretty heavy butt wink, they risk injury- specifically disk herniation which is NOT fun.
The butt wink is the action of your pelvis tilting backward due to a limited range of motion in your hips. So how do we fix it? HERE are four of my go-to moves:
1. Quadraped rock backs
I love this drill because it allows your hips and ankles to get used to the feeling of what it’s like to be in a deep squat. When doing this, keep your knees under your pelvis, rib cage closed and maintain a neutral spine.
2. Bear crawl/Beast hold
Similar to the Quadraped rock backs, being able to brace your abs while moving will help strengthen your core and teach you how to maintain a neutral spine. Also, cool name.
3. Box Squat
Practice reaching your tailbone waaaay back behind you by having a target to shoot for. Go slow and focus on control. As this becomes easier, lower the depth of the box. Tip: Try these without weight and with your hands behind your head for more of a core challenge.
4. Goblet squat
Holding a DB in the front of your body acts as a counterbalance to your hips moving back behind you in space which can allow the movement to feel more balanced & fluid.
The butt wink is often labeled a mobility problem but so often motor control issues play a big role here as well. If you’re experiencing it, take some time to trace your steps back and practice these drills a few days a week- practice them with emphasis on your BREATHE while making that mind/body connection.
Check out my video below and let me know how you do!
