Butt-Wink

Have you ever been squatting at the gym and had a coach tell you that you are “butt-winking?” Don’t panic - This is a common movement fault in a squat and a usual thing for a coach to identify.  Not all butt-winks, however, can be addressed the same way.  In this article we will define a butt-wink, talk about things to look out for, discuss various causes, and suggest ways to tackle the source so that you can improve your squat. 

A butt-wink is the term used to describe excessive rounding of the low back that happens in the bottom of a squat. While research shows that spinal flexion (rounding) isn’t the end of the world as it was once thought to be, this position still isn’t optimal for lifting weight efficiently. Additionally, if someone is having pain in the bottom of a squat and this movement fault is present, it is a good place to start when working towards a fix.

Descending into a squat without butt-winking present

Bottom of a squat without butt-winking present

Descending into a squat prior to butt-winking occurring

Bottom of a squat with butt-winking

(As a side note there is still lumbar flexion that happens during a “perfect” squat, but butt-winking describes when this flexion is excessive.)

Mobility Limitations

There are a variety of things that can cause a butt-wink. Often times it can be due to a mobility limitation. Common areas that can be limited are the ankles and hips. If one of these movements is limited, you may compensate by butt-winking to help steal movement to get into a deeper squat. Some of the most common movement limitations include ankle dorsiflexion, hip flexion, hip external rotation, and hip internal rotation.

Poor Motor Control

Sometimes the butt-wink is present in someone with great mobility. This is most likely due to poor motor control at the bottom of the squat. This means that you’re having trouble controlling your body in that particular position. This can be addressed by focusing on slowly descending to the bottom position of the squat (slow eccentrics), and/or holding the bottom position of the squat prior to any winking occurring (isometrics).

The Fake Butt-Wink

Sometimes it will look like someone is moving into excessive lumbar flexion, but really they are just starting from an overly extended position. This brings the low back through increased motion during the squat and makes it appear as if it is a butt-wink, but addressing the start position and a patient’s proprioception (knowing where the body is in space) can often times clean this up.  

Descending into a squat with excessive lumbar extension happening

Bottom of a squat, no excessive lumbar flexion present, but when seen quickly after the excessive lumbar extension it may appear like a butt-wink

In summary, not all butt-winks are the same which means not all butt-winks can be treated the same way. Whether it is mobility or motor control related, addressing this movement fault can help improve your squat performance.