The Appropriate Squat Technique (And How to Fix the “Butt Wink” Problem)

Butt Wink At Born Fitness, we collaborate with our customers who get online coaching to identify the most effective activity for them. Although we adore squats, not everyone must perform them. It’s risky to make general advice. One person’s route to improved performance may be another’s route to harm.

You can’t argue about certain things, like whether it’s illegal to conceal a raisin cookie among chocolate chips. Other actions are not so sure. Furthermore, there is a great deal of debate on which exercises are safe to perform and which should be restricted.

One of the most contentious exercises is the squat. Some claim they are the greatest movement ever, but others—most notably, renowned coach Mike Boyle—say they are frequently misused and superfluous.

At Born Fitness, we collaborate with our customers who get online coaching to identify the most effective activity for them. Although we adore squats, not everyone must perform them. It’s risky to make general advice. One person’s route to improved performance may be another’s route to harm.

Furthermore, you don’t have to perform it on two legs; you may perform one-leg versions or use a barbell on your back.

Since squatting is still a main movement, let’s say you wish to do it. Finding out how deep to go and what poses a risk to your health is all that is required.

A lot of people will say that rounding your lower back, or “butt winking,” is harmful.

Although it’s not quite that straightforward, we can provide a quick method to assist you in determining what’s best for your health.

Is The Butt Wink Bad?

Squat ass to grass (ATG) is what some instructors want you to do. But some, like Dr. Joel Seedman (see the screenshot below from https://www.advancedhumanperformance.com/blog/squats-truths), say you should stop your squat at about 90 degrees.

The main point of contention between the two factions is what poses a risk to your spine. Additionally, the “butt wink” is the movement that is most frequently in doubt.

There comes a point at which you descend into a squat so deeply that your lower back, orlumber spine, begins to round.

Finding a mirror will allow you to easily evaluate how this appears on your own physique. Lower yourself carefully into a bodyweight squat after turning sideways toward the mirror. As you approach the bottom of the squat, watch your lower back. As you walk further, this region will gradually “wink” if you’re like most individuals.

Spinal flexion, the rounding of the spine, is not always harmful. As humans, our spines are designed to rotate, flex, and lengthen. Because of this, you probably don’t have to be concerned with this rounding when performing exercises like the bodyweight squat.

What’s the big deal, then? It’s not too difficult to round without any weight on your back. However, things start to change when you begin adding flexion while carrying weight on your back and performing it for a lot of repetitions, such in a heavy back squat.

The majority of spine specialists believe that rounding your low back with a weight (such a barbell) puts your lumbar spine at danger, increasing your chance of disk damage and back discomfort.

This is the reason: A gel-filled disk sits between each vertebral segment of your spine, helping to absorb trauma. This implies that you may securely distribute weight across your spine when it is on your back.

A compression force is produced when you load your spine, which squeezes the intervertebral disks and presses the vertebrae together. If your spine is in good shape, this is not harmful. (Interesting fact: your spine can withstand a lot of pressure.)

The problem arises when you simultaneously flex and compress your spine. Your spine experiences an additional force (shear) as a result of the load and flexion. Additionally, the combination of shear and compression may make you more vulnerable to harm.
Because everyone’s anatomy is different, you may not sustain that damage for years. But, flex your spine under pressure for rep after exercise, and soon, you could have a problem on your hands.

For this reason, the great majority of us shouldn’t butt blink when squatting under weight.

What causes butt wink? 

People frequently attribute difficulties squatting to “tight hamstrings.” Stretching them out before your lifts won’t help you prevent the butt wink because it’s probably not the source of it.

Your hamstrings don’t really lengthen much during a squat because they attach to both your pelvis and your knee, as Dr. Aaron Horshig explains in this video.

Try this: With your legs straight, lie on your back. Now, carefully raise one leg while locking your knees out.

You probably didn’t get very high. This is because you are stretching your hamstrings by keeping your leg straight, and you finally reach your end range.

Repeat, but when you raise your leg, let your knee bend 90 degrees.

Do you see a difference? You have increased range of motion because while you flex your hip (lengthening the hamstring), you also bend the knee (shortening the hamstring). Similar to a squat, your entire muscle remains around the same length.

Rather, the butt wink frequently depends on your ankle mobility and squat position. It’s time to examine your movement in order to learn about both.

Though your hips aren’t lying, Shakira would be proud.

How To Fix Butt Wink

Even while performing activities in your STS zone, your spine shifts somewhat. Going too far outside of this zone makes things dangerous. To put it another way, the butt wink gets more forceful at that point.

Our objective is to squat as deep as possible without your lower back rounding too much. To accomplish this, you must find the proper squat position.

This is how to do it:

Perform a bodyweight squat while seated. Drop to the bottom and don’t worry about your back rounding.
Experiment with the width of your squat and the angle of your feet until you discover the most comfortable position.
To experience the complete range of motion, maintain this position and perform a few squats.
Sitting into the bottom of the squat like this won’t be pleasant for some. Do not hesitate to hold onto a support. Do you want to witness this procedure in action? View our Instagram post by clicking this link.

Additionally, you should try out various squat varieties. You are not required to back squat unless you are a powerlifter.

If you enjoy back squats, consider standing on a wedge or sliding tiny plates (such as 2.5 or 5 pounds) below your heels. By doing this, you may alter the angle of your hips and squat deeper without fear of winking.

For most people, the goblet squat is a superior option if you’re searching for squat substitutes. This is a front squat variant that helps keep your spine neutral and engage your core. You may do the more conventional front squat after you’re at ease with the goblet squat.

To lessen the chance of the butt wink, you can also attempt any of the countless varieties of single-leg exercises, including split-squats or Bulgarian split squats.

In any case, pain and comfort are typically your greatest guides. If anything seems odd, don’t force the movement. Move as painlessly as possible, then increase the load to make it more difficult.

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