Have you ever been mid-squat and felt like you were doing everything right only to see in the mirror that your lower back was rounding into a “buttwink”? You are not alone. This common squatting mistake has left many of our minds scratching, wondering if they’re doing it wrong, or worse, risking injuries. What if I told that this problem is easier to fix than you think? Let’s look at the truth behind the buttwink and how it can be fixed for good.
Is the Butt Wink That Bad?
Let’s start with the elephant in the living room. Fitness experts and fitness enthusiasts have demonized the butt wink – that moment your lower back round as you squat. But is it as bad as people say? It depends. While a small amount of rounding is not a problem in an unloaded (like bodyweight) squat, adding weight can increase your risk of injury. This is because the combination compression and flexion of your spine can cause back pain and disk issues over time.
What causes the butt wink?
Let’s discuss the root causes now that we understand why this is a problem. Contrary to popular belief tight hamstrings usually aren’t the culprit. The problem is usually your squat position and ankle mobility. If your stance is too wide or narrow, or if you lack the range of motion in your ankles, your body will compensate. Most often, this compensation is a rounded lower spine.
How to fix the Butt Wink
How can you fix it? Find your neutral spine, or “safe to squat zone”. This is where your lower spine maintains a slight curvature, providing the most protection when you are performing heavy movements. Here’s a quick test: squat in front of a large mirror. Play around with the width of your stance and the angle of your foot until you find one where your lower back is relatively flat. This is the sweet spot.
Consider squat variations which are more forgiving. Goblet squats, for example, and front squats encourage a more upright position, making it easier maintain a neutral spinal posture. Split squats, Bulgarian splitsquats, and other single-leg movements can also help reduce the likelihood that you will wink your butt.
The Bottom Line – Squat Smartly, not Hard
In a world of fitness trends that come and go, there is one constant: the importance for proper form. It may seem like a minor detail, but the butt wink can have a significant impact on your health and performance in the long term. Understanding the causes and taking action to fix it will allow you to continue squatting with confidence, and avoid unnecessary risk.
