Common Signs of Dysfunction with Squatting: Part 2 -Butt Winking

In Part 2 of this blog series of squat dysfunctions, I’ll be diving into a movement pattern commonly seen called “butt winking”. In this post, we’ll explore what butt winking is and its causes as well as come strategies for correcting this dysfunction to help improve your squat and protect you against potential injury.

 

What is it?

A “butt wink” refers to a posterior pelvic tilt that occurs during the lowering phase of the squat. This is where the pelvis tucks under, causing the lower back (lumbar spine) to lose its natural curve and go into lumbar flexion aka rounding/winking. This rounding typically happens as the squat reaches full depth – so when it doesn’t this is when we get concerned it may result in injury.

This is because this movement pattern can increase stress on lower back, particularly the lumbar discs by up to 50%, and may predispose individuals to injuries like disc herniations, muscular, ligamentous or joint sprains potentially leading to lower back pain. Additionally, butt winking can also disrupt proper load distribution across the lower body, leading to compensatory patterns that might overload the hips, knees, or ankles, increasing the risk injury to these joints.

 

 

 

What can cause it?

There are several factors can contribute to your back rounding during squatting. These being:

1. Limited Hip Flexibility/Mobility: If the hip joint lacks the mobility to flex fully at the bottom of the squat, the pelvis compensates by rocking back to allow the body to descend further.

 

2. Stiff ankles: If ankle mobility is restricted especially its ability to bend (dorsiflex), it can result in shift of weight backwards, thereby making the pelvis tuck under to maintain balance.

 

3. Hamstring tightness and glute underactivity: As the squat reaches full depth, tight hamstrings may pull the pelvis into a butt wink if the glutes are not strong enough to pull the hips back.

 

4. Poor low back and core stability/strength: A weak core or improper bracing of the abdominals and deep spinal stabilisers. may lead to an inability to maintain a neutral spine resulting the pelvis tuck under.

 

5. Reaching your limit: Provided your hip flexibility is within normal limits, butt winking towards the end of the squat may be normal compensatory pattern.

 

 

What can you do to help fix it?

To address butt winking during squats, it’s important to note that there’s not one fix for all as everyone’s anatomy is different. However, below I’ve provided 3 straightforward and effective strategies to help address some of the most common causes, to help you improve your squat form by maintaining a neutral spine and prevent you from prematurely butt winking potentially causing you pain.

 

1. Stiff Ankles (Limited Dorsiflexion):

Stiff ankles can prevent you from reaching proper squat depth, which often causes compensatory butt winking.

Solution: Elevate your heels by placing small plates or a wedge under them. This will improve your ankle mobility and allow you to go deeper into the squat while aiming reduce compensatory rounding of the lower back.

 

 

2. Tight Hips Limiting Depth:

Tight hips and weak hip stabilizers (glutes) can restrict your range of motion, causing your pelvis to compensate into a butt wink.

Solution: Widen your squat stance to allow for better hip mobility and glute medius activity. For example, using a goblet squat can help open up your hips and engage the sides of the glutes, giving you more room to move while keeping proper alignment.

 

 

 

3. Lack of low back and core stability:

Poor core and low back control can result in a loss of a neutral spine when squatting resulting in the pelvis tucking under.

Solution: Using a dowel or broomstick vertically positioned behind your back when squatting, can promote awareness of a neutral spine by assisting in core and deep spinal stabilizer activation which may improve pelvic control, leading to a better squat overtime.

 

Chris Lamacchia

 

References:

1. McGill, S. M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
2. Adams, M. A., & Dolan, P. (2013). Lumbar spine mechanics and back pain: Investigating the causal link. BMC Musculoskeletal Disorders, 14, 1-12.
3. Youdas, J. W., et al. (2010). The influence of hamstring and hip flexor muscle length on pelvic tilt in standing and during squatting. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 241-248.
4. Fong, C. M., et al. (2011). Lower limb joint kinematics during squatting and its relationship with ankle flexibility in older adults. Journal of Sports Science & Medicine, 10(4), 762-769.
5. Contreras, B., et al. (2011). The role of the hamstrings and gluteus maximus during hip extension. Journal of Applied Biomechanics, 27(3), 326-333.
6. Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497-3506.
7. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72