The squat butt wink is one of the most well known and dreaded of all squat movement faults. If you haven’t heard of butt wink before, it is the term used to describe the excessive flexing of the lower back during squats. This puts the body in a sub-optimal position for developing and transferring force.
While some research supports the idea that this unnecessarily loads the spine, that is a much deeper discussion than we will get into here. But in my opinion, if given the choose between a spine staying “neutral” or flexing, I choose neutral.
Before we dive deeper into the causes and fixes of the squat butt wink, it is important to note that a small amount of lumbar flexion is unavoidable, especially when squatting deep. When I discuss butt wink, I am specific to the excessive lumbar flexion.
Butt wink is often labeled a mobility problem but so often motor control issues play just as big of a role. To correct the butt wink, we must first accurately identify the cause of it rather than taking the “shotgun approach” so many coaches and athletes use by throwing random exercises at the problem and hope that something sticks. Read More…