![]() You can also try standing with your feet wider. Stand with feet hip-width apart and toes pointed forward or out at an angle no more than 30-degrees.“If you can maintain these sensations all the way through the full range of movement, you can be pretty sure you’re in a good position,” he says. He has a ground-up checklist you can use to make sure your form is correct. Landicho recommends ruling out a motor control problem first by seeing if your butt wink goes away after practicing proper squatting form. Determining which issue is causing your butt wink is the first step to fixing it. ![]() The latter is more common among beginners who are still learning how to squat properly. What Causes Butt Wink During a Squat?Īccording to Landicho, the two most common causes of butt wink are limited mobility (typically in the hips or ankles) and lack of motor control, which causes instability. If you’re not sure whether you’re butt winking in your squat, try filming yourself from the side or asking someone to watch your form. ![]() You also won’t be able to lift as much weight without proper form. Rounding through the spine could potentially lead to back pain. Squats should be performed with a neutral spine, not with hips scooped under, as seen in butt wink. Despite the cheeky name, this common mistake is not something you want to see when you’re lifting. ![]() What is Butt Wink?īutt wink occurs when the pelvis tucks underneath your body at the bottom of a squat, causing rounding in the lumbar spine (lower back). Here, Tim Landicho, a certified strength and conditioning specialist and Tonal coach, breaks down the biomechanics of a butt wink and how you can avoid it. Learning how to prevent it can help you get stronger faster and spare you from a lower back injury. It’s a funny-sounding-but common-mistake. One thing to look out for? A butt wink during your squat. Although the movement seems simple, nailing the perfect squat form can be tricky. It’s ubiquitous in training programs because it works the glutes, quads, and core, and develops power. ![]() The squat is a fundamental exercise for building strength in your lower body. Learn what causes this common squat problem and how to fix it. ![]()
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