Name: Playbook - Maria Teixeira - How do I squat without the butt wink?
Uploaded: 2024-04-19T15:22:41.563Z
Duration: 2 min
Description: How do I squat without the butt wink?

The butt wink mainly happens at the bottom of a squat when you go beyond your range of motion for maintaining a neutral spine. This most likely happens when you prioritize depth over form. Form should always come first, then you can work on increasing your range of motion and squat depth. 


❌ Why should I avoid it?

When you go beyond the point of maintaining a neutral spine at the bottom of a squat your lower back begins to round. When this happens, it increases the load on the spine which can lead to injury or back pain over time.

✨ Steps I should take to avoid this?

1. Stop at the point right before you can no longer keep your spine in a neutral position. You should only be going as low as you can in your squat while keeping a neutral spine.

2. Work on mobility in your hips and ankles through dynamic stretching and mobility exercises. Check the “MOBILITY” section for routines to help you.

3. Work on core stability by doing core stabilizing exercises. I have core workouts you can do.

4. Stretch or foam roll tight hamstrings and glutes. When these muscles are tight they can cause your low back to be tight as well. These exercises are under “Foam Rolling”.

Keep in mind…

The point to maintain a neutral spine will be different for everyone due to mobility. The more mobility you have in your ankles and hips, the lower you'll be able to go. Everyone’s body is different, and no matter how much you work on mobility you may not be able to increase your squat depth beyond a certain point.

How do I get rid of the butt wink?

How do I squat without the butt wink?

Didn’t realize that I had been doing this at times.

IsisDupuy

This is great!! I’m glad you offer guidance on which exercises do best!

Kelsea

How should I be squeezing my glutes?

How do I squat without the butt wink?

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