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!

The butt wink is the action of your pelvis tilting backwards due to a limited range of motion in your hips. Good news: It's very common and something that can easily be fixed! Try these drills 2-3x a week for 1-2 minutes. Focus on your breathe and connect your breathe to the movements.
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