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Forum » Anyone deal with buttwink when squatting? Way to correct it?
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Thread: Anyone deal with buttwink when squatting? Way to correct it?

post 1667202093 09-02-2022, 01:50 PM
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Anyone deal with buttwink when squatting? Way to correct it?

I have the worst flexibility.

When I squat down I know my lower back is turning in
post 1667202683 09-02-2022, 02:03 PM
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Work on all around flexibility. Iirc, butt wink isn't as big of a deal as some seem to make of it. You could also try limiting your range of motion to just before the winking begins if you're worried about it.
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post 1667203133 09-02-2022, 02:14 PM
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Originally Posted By AvengeMe⏩
Work on all around flexibility. Iirc, butt wink isn't as big of a deal as some seem to make of it. You could also try limiting your range of motion to just before the winking begins if you're worried about it.
This.

Will also add that my number one tip for squat mobility is long paused squats with weight. Can do a heavy back squat into sitting atg for 30-60 seconds. Can also do a goblet squat with a kettlebell if you're struggling more (weight in front of you makes it easier to hit depth). Ankle mobility is king, so if you're particularly weak there, give that some focus, too.
post 1667203633 09-02-2022, 02:23 PM
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Originally Posted By legbroke⏩
This.

Will also add that my number one tip for squat mobility is long paused squats with weight. Can do a heavy back squat into sitting atg for 30-60 seconds. Can also do a goblet squat with a kettlebell if you're struggling more (weight in front of you makes it easier to hit depth). Ankle mobility is king, so if you're particularly weak there, give that some focus, too.
i can get into an ATG squat, mu butt still winks under.

Anyway been happening for years but i squat 1,048 x 3 so I'm not concerned about it
post 1667203913 09-02-2022, 02:28 PM
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Do front squats instead. No one does them because they're way harder. They'll tremendously improve your imbalances and help your back squat. (Ded fkn Srs)
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post 1667203983 09-02-2022, 02:29 PM
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Originally Posted By ToxMasculinity⏩
Do front squats instead. No one does them because they're way harder. They'll tremendously improve your imbalances and help your back squat. (Ded fkn Srs)
you can still get butt wink on a front squat.

Also, move to zerchers cause they're even harder than front squats and give you a good arm pump too
post 1667203993 09-02-2022, 02:29 PM
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Obviously you are using the wrong size squat plug

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post 1667204063 09-02-2022, 02:30 PM
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Check out Squat University on youtube and instagram
post 1667204113 09-02-2022, 02:31 PM
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Originally Posted By Crash49⏩
Check out Squat University on youtube and instagram
isn't that the guy that says you shouldn't squat with weight until you have perfect form without it?
post 1667204333 09-02-2022, 02:36 PM
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I switched to box squats where it didn't happen. Seems fine for me because it's for general exercise...

I wouldn't ignore it, though, as this kind of thing probably helped lead to a bad back injury of mine a long time ago.
post 1667204673 09-02-2022, 02:42 PM
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Originally Posted By crupiea⏩
Obviously you are using the wrong size squat plug

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post 1667205083 09-02-2022, 02:49 PM
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Originally Posted By ToxMasculinity⏩
Do front squats instead. No one does them because they're way harder. They'll tremendously improve your imbalances and help your back squat. (Ded fkn Srs)
This is true. Front squats are the most pure squat movement out there. On the opposite end as a pure hinge you have RDL.
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post 1667205283 09-02-2022, 02:55 PM
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Strengthen your hip flexors (ideally in deep hip flexion) and lumbar erectors and stretch/roll your glutes.
post 1667205473 09-02-2022, 02:59 PM
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Post deleted by user
post 1667205953 09-02-2022, 03:13 PM
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Butt wink is fine

https://www.barbellmedicine.com/blog...and-deadlifts/


Don’t listen to that Squat U twink
post 1667206023 09-02-2022, 03:15 PM
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Buttwink is normal, most people have it at end range. It's not really a problem.
post 1667206983 09-02-2022, 03:42 PM
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stretch ur hammies
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post 1667207083 09-02-2022, 03:46 PM
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Embrace it, just don’t let me see because I’ll wink right back at you
post 1667207373 09-02-2022, 03:54 PM
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If it isn't causing pain, then don't worry. Only way to increase flexibility would be opening up the hip socket more and more ankle flexibility.

Stretch out your psoas as that pulls on your lower back and limits flexibility as well.

Or just use oly shoes.
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