Butt Wink in Squats Good or BADl? (Full Guide to Fix It)
Sebastian Oreb
28,366 views
Work with me directly: https://taap.it/coachingyt
Is "Butt Wink" actually bad for your back, or is it just something the internet likes to panic about?
In this video, I break down exactly what happens to your spine when your pelvis tucks under at the bottom of a squat. While some argue that the spine is designed to move, from a performance standpoint, I view Butt Wink as a "leakage of energy." If you want to squat the heaviest weights possible, you need to maintain a neutral, rigid spine.
I teach you my 3-step formula to fix it immediately, covering bracing mechanics, stance adjustments, and how footwear changes your hip angles.
I cover:
The "Piss Up a Wall" Cue: Why starting with an arched back (anterior tilt) actually steals your range of motion and forces you to butt wink later.
Stance Width: How to find the perfect stance for your specific hip structure to allow the pelvis to drop between the legs.
Heels vs. Flats: Why elevating your heels (with weightlifting shoes or a plate) can instantly clean up your bottom position.
Stiletto Squats: A look at my current rehab training as I rebuild my quad strength with 200kg stiletto squats.
TIMESTAMPS
0:00 - Intro: Is Butt Wink actually bad?
0:40 - The Debate: Adaptive vs. Non-Adaptive Tissue
1:40 - Why I avoid Butt Wink (Energy Leakage)
2:30 - Warming up: 200kg Stiletto Squat
5:20 - Top Set: Low Bar Squat
6:55 - Fix #1: Pelvic Position & Bracing
8:00 - Why Anterior Tilt kills your depth
10:15 - The "Ribs Down" Cue
10:45 - Fix #2: Stance Width & Hip Structure
12:45 - The "Knees Out" advantage
13:35 - Fix #3: Footwear (Flats vs. Heels)
14:20 - Heel Elevation Demo
15:35 - Recap of the 3 Tips
CONNECT WITH ME:
Instagram: Instagram: australianstrengthcoach
Subscribe for more strength training tips and tutorials.
20 Comments
Thanks for the video.
i do think starting in an anterior tilt can increase the total magnitude of posterior tilting under load and may also interfere with abdominal bracing. But not sure it limits hip flexion at the bottom unless you're maintaining an anterior pelvic tilt the whole time even at the bottom. Like I say paradox.
Butt Wink in Squats Good or BADl? (Full Guide to Fix It)
Sebastian Oreb
28,366 views
Work with me directly: https://taap.it/coachingyt
Is "Butt Wink" actually bad for your back, or is it just something the internet likes to panic about?
In this video, I break down exactly what happens to your spine when your pelvis tucks under at the bottom of a squat. While some argue that the spine is designed to move, from a performance standpoint, I view Butt Wink as a "leakage of energy." If you want to squat the heaviest weights possible, you need to maintain a neutral, rigid spine.
I teach you my 3-step formula to fix it immediately, covering bracing mechanics, stance adjustments, and how footwear changes your hip angles.
I cover:
The "Piss Up a Wall" Cue: Why starting with an arched back (anterior tilt) actually steals your range of motion and forces you to butt wink later.
Stance Width: How to find the perfect stance for your specific hip structure to allow the pelvis to drop between the legs.
Heels vs. Flats: Why elevating your heels (with weightlifting shoes or a plate) can instantly clean up your bottom position.
Stiletto Squats: A look at my current rehab training as I rebuild my quad strength with 200kg stiletto squats.
TIMESTAMPS
0:00 - Intro: Is Butt Wink actually bad?
0:40 - The Debate: Adaptive vs. Non-Adaptive Tissue
1:40 - Why I avoid Butt Wink (Energy Leakage)
2:30 - Warming up: 200kg Stiletto Squat
5:20 - Top Set: Low Bar Squat
6:55 - Fix #1: Pelvic Position & Bracing
8:00 - Why Anterior Tilt kills your depth
10:15 - The "Ribs Down" Cue
10:45 - Fix #2: Stance Width & Hip Structure
12:45 - The "Knees Out" advantage
13:35 - Fix #3: Footwear (Flats vs. Heels)
14:20 - Heel Elevation Demo
15:35 - Recap of the 3 Tips
CONNECT WITH ME:
Instagram: Instagram: australianstrengthcoach
Subscribe for more strength training tips and tutorials.