Get Rid of Butt Wink [Proper Squat Form Guide]

Summary by Krater

Dr. Aaron Horschig and Darren Barnes demonstrate what "butt wink" is during a squat, explaining the mechanics of posterior pelvic tilt and spinal flexion, how it affects power and injury risk, and how stance width and ankle mobility can help mitigate it.

From the video

Answers: What is butt wink in a squat and how do I fix it?

• butt wink in squats
• posterior pelvic tilt
• lumbar flexion and spine mechanics
• power formula in biomechanics
• disc injury risk mechanisms
• squat stance width modifications
• ankle mobility for squats
• weightlifting shoes benefits
• hamstring flexibility myths

Exercises

• bodyweight squat · bodyweight
• clean · barbell
• back squat · barbell
• Romanian deadlift · barbell

What it concludes

• Butt wink is the action of the pelvis being pulled under the body into a posterior pelvic tilt during the bottom of a squat.
• Flexing the low back during a heavy squat decreases the ability to stabilize and pressurize the core, reducing lifting performance.
• The spinal mechanism of a disc bulge is created by flexion movement under load.
• Wider squat stances and weightlifting shoes with elevated heels can help maintain a neutral spine position during deep squats.
• Tight hamstrings are not the cause of butt wink because hamstrings are biarticular muscles that lengthen and shorten at both joints simultaneously during a squat.