Get Rid of Butt Wink [Proper Squat Form Guide]

Butt Wink... What is it? Is it bad? Can We Fix it? These are all questions Dr. Aaron Horschig answers today!

In this video, we'll tackle the issue of butt wink and explore the importance of proper squat form. Butt wink, the posterior pelvic tilt that occurs at the bottom of a squat, can lead to discomfort and compromised technique. Join us as we delve into the causes and consequences of butt wink and provide you with actionable tips to improve your squat form.

We'll walk you through step-by-step instructions to optimize your squat technique, focusing on maintaining a neutral spine and pelvic position throughout the movement. By addressing the underlying factors contributing to butt wink, such as mobility and flexibility limitations, you'll be able to perform squats safely and effectively.

Subscribe to our channel now to access this invaluable video and receive expert guidance on optimizing your squat form.

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I often hear discussions across the internet where people claim, “butt wink is not dangerous!” If the spine was composed of “ball and socket” joints like the hip or shoulder, I would agree. But spinal joints are different. The hip joint is designed to create power through a full range of motion. Your spine is not.

Now, if we are just performing a few bodyweight squats and “butt wink” occurs, it’s likely not a big deal. There is minimal power generated at the spine during a normal tempo air squat. However, as soon as you add a barbell into the equation, things change. If “butt wink” continues under load, the power generated at the spine increases and so does the risk of injury. The more load and the more repetitions that takes place, the higher the risk.

Now does this mean every rounded spine lift will automatically create a bulging disc? Not necessarily, there are many factors that play into that discussion. Every athlete tolerates the forces of bending their spine differently. This is why elite gymnasts are able to literally bend themselves in half over and over, yet an elite heavyweight powerlifter attempting the same movements would eventually spell disaster. Here’s a great way to understand this principle.

Think about how some tree branches are slender and bend easily over and over again. Other branches are thicker and begin to snap and break in two after a few bends. Everyone’s body is different and depending on a number of factors (such as your anatomy, genetics, the amount of weight lifted, the degree of poor technique) your body may be more or less resilient to developing a disc bulge.

This doesn’t mean you should fear flexion of the spine. However, you must understand the mechanism that creates a disc bulge includes flexion. At the end of the day, "butt wink" is not optimal when we're talking about lifting technique and we should try to limit it as much as possible if sustainability and performance are our goals.
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[somebody]

Long Story Short:

Adjust your stance width = Depending on hip anatomy a too narrow of a stance allows the femur to run into the acetabulum of the hip socket and the body adjust by allowing the pelvis to tilt posteriorly thus putting the lumbar spine in a disadvantageous position increasing potential SI joint and lumbar disc herniation. widening the stance will allow more ROM @ the hip joint.

Get lifting shoes = Increases ankle dorsiflexion ROM by adding a heel allowing for a better position

[EdgarHernandez-clgk]

Athleanx had me thinking it was my hamstrings the whole time 🤦‍♂️ wider stance fixed it, thanks man

[yellowleaf]

He’s the most natural, friendly, articulate, good energy, magnetizing speaker on YouTube

[honeyblu]

I was unknowingly/knowingly doing this to get a really deep squat. I'm so glad I came across this video, now I know why sumo squats feel like home to me. Thank

[leeshaj]

Who else is watching this with a sore back?

[spencer]

I was taught "ass to grass" in highschool and always went deep with heavy weights since I had strong but long legs. My lower back always hurt and felt stiff like steel afterwards and I could never figure out why. For the last 10 years I was exclusive to leg press or lunges because of the pain. Thanks to this video I've fixed my form (wider stance) and am transitioning back to squats.
Also I used a mirror to watch my pelvis tilt and I couldn't believe how much my erector spinae bulged at the bottom, legit looked like an alien or tumor just exploded and each time it tilted I felt that familiar pain, so I learned to stop at that point and disregard "ass to grass", by having the mirror visually confirm when my pelvis tilted.

[brianrutherford]

Just wanted to say Doc that I subscribed to your channel about 6 months ago when I started powerlifting at age 50 (I know, crazy, right?) I have watched all your tutorial videos regarding hip and ankle mobility, warming up with goblet squats, practicing with an empty bar, proper form for low back squat technique, etc. and I want to tell you that out of all the "gurus" out there with video channels, you have helped me the most with your no-nonsense, straight up training methods. Thanks to you, I have practically eliminated butt wink, lower back pain, and shoulder immobility due to an old labrum tear. I have also increased my squat from a measely 150 pound high back squat to a 305 pound low back squat with good form! Now I have to admit that at my age, I really have to focus on form as well as wearing knee sleeves and wrist wraps to keep my joints from killing me the day after, but I had no idea that I could make those kinds of gains in six months. Thanks again for all that you do! I know you're mostly into olympic lifting, but I wish you had a series on bench press techniques and deadlift techniques as

[Jonathanwebb]

The 272 people who disliked this video are insane. This is knowledge most people have to pay to learn.

[ruaridhcameron]

Been experiencing pain down my outer hips, especially when I squat, for a number of months and made these two adjustments (wider stance and wearing lifters) and felt INSTANT relief/ improvement in pain and depth of squat. Thank you so much!

[karengrant]

I can’t stress enough how your videos so incredibly helpful!! I am a fairly new lifter at 52 and I am so dead set on getting form right so I don’t get injured. Your videos help so much!!! You are amazing thank u!!! I never knew what butt wink meant or what was bad about it…. Now I know so much!! Knowledge is power!!!♥️♥️♥️💪

[googleisfascist]

Pretty sure I messed my back up trying to go ass to grass without stopping at the buttwink point. Just isten to what Aron preaches about quality etc

[meowstermeow]

This video is so good for someone who has no idea what it is and explain how to sort it out easily

[emeralddiamante]

Wow! Powerlifter here! I was taught to push past parallel as much as possible aka ‘ass to grass’ but i always felt like going to low made me want to become unstable and fall backward with the weight! This makes so much sense! Thank you for this 🙌🏽

[aditisharma]

You saved me from the future injury. Thank you, Sir.

[brianmillette]

Speaking as a current 2nd year DPT student, I can appreciate the presentation of this information because it is quite clear cut (in my eyes). For the average athlete interested in learning more about themselves, Dr. Aaron exhibits the ~power~ to teach in a desirable way. Through research, live demonstration with models (Including Darren), and examples of modifications. Truly a fantastic educational source for reliable information.

[tigb]

I have always had issues with squatting and until now, didn't understand mechanically why it was so difficult. I have disproportionately long femurs, and tight ankles and was constantly being told by trainers that I was leaning too far forward when squatting. I would literally fall backwards if I tried to keep my chest upright. Following your video, I tried propping my heels on a couple of plates for heel height and widening my stance and it made a world of difference. I'll never be in the "ass to grass" club, but try to do the best squat I can based on my physical limits. Now going to watch all of your videos since what you say makes actual sense! Thanks for your channel and content, very much appreciated! 🤩

[fernandochristian]

My back injury was caused by the butt wink. I should have spent time working on my mobility. I stopped working out for 7 years. My back injury hurt me more emotionally than anything else.

[Eons]

I almost cried of joy when I saw the Title...Dr. Aaron Horschig for President ! :-D

[Armless_Wonka]

I really appreciate how you begin the video with positive and constructive comments. Then you end the video with the myths about butt wink. None of that “THIS IS WHAT YOU’RE DOING WRONG” or “DON’T DO THIS, DO THIS INSTEAD” stuff.

[GeoffCostanza]

I needed this video about six months before you posted it, to save me from a bulged lumbar disc that left me barely able to walk for weeks. Every person should watch this.