Fixing the Squat Butt Wink

The term squat butt wink refers to an athlete’s low back rounding as they reach the bottom position of their squat. Often, this is considered a movement fault as some low back injuries can occur when the low back rounds under heavy loads. If you are dealing with squat butt wink issues, then there few treatment strategies that can help improve your movement.

Note: there is a normal amount of unavoidable lumbar flexion that occurs as everyone squats. I only consider addressing it when there is significant rounding, OR the athlete comes to main with pain brought on by flexing their spine under load. It is also important to note that I do not believe flexing your back without heavy loads is dangerous. But, at a certain point in loading, I do think we become safer when we try to stay in a neutral zone with the low back, avoiding end range flexion where passive structures support the load.

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The Barbell Physio - Improving the world’s of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting.
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[chatetmoineau]

Ok THANK YOU! I'd always heard "sit back, hinge back, dont let toes go too far forward" but your one sentence of "drive the knees forward" just completely fixed this issue in my squat. Thank you!

[kgriffx]

Great cues and analysis of the setup for a new grad PT, thanks Zach!