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Learning how to squat properly or how to squat without butt wink is a matter of first understanding what actually causes the flaw in the first place. To do that, I put together this squat video to cover both the root causes of butt winking when squatting and also half of the solution for how to fix the butt wink during a squat.
The butt wink is one of the most common squat flaws, particularly as you get lower and lower in the squat. As you approach parallel and beyond (ATG squats) there is a tendency of the pelvis to quickly switch positions from an anterior tilt to a posterior tilt to compensate for a lack of mobility and flexibility elsewhere in the kinetic chain.
Some mistakenly think that this is caused by a weakness in the quads or hamstrings. This is not the case. The butt wink is actually a problem with the length and flexibility of the hamstrings on either one of both legs.
As you get lower into the squat exercise, the distance between your ischial tuberosity and your knee joint gets further and further apart if you are properly maintaining the natural anterior tilt and arch in your lumbar spine. The second this length becomes maxed out however, the hamstrings are no longer able to stretch any further and in an effort to keep you moving in your squat, will pull on the pelvis into posterior rotation. This compensation immediately relieves the tension on the hamstrings and allows the lifter to finish the squat.
Once you begin your ascent again, the length tension on the hamstrings is back to normal and you are able to again resume your anterior tilt. This quick switch back and forth makes it look like a quick wink.
The second cause of the butt wink and something you need to know if you want to know how to squat without winking is related to your thoracic mobility. Most people have a hard time getting full extension (or maintaining it) in their thoracic spine during squatting. This is why it’s harder to do an overhead squat while keeping your trunk upright than it is a typical back squat. If your t-spine mobility is compromised at all, you’ll want to be sure to include foam rolling or other self mobilization techniques to help restore that. If the thoracic spine falls into flexion, it will pull the rest of the spine as well by virtue of it’s interconnectivity.
For a complete workout program that puts the science back in strength to help you overcome not just the butt wink but all flaws in your training, head to and get the program that today’s elite pro athletes are turning to, to take their games and bodies to the next level.
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29 comments
Hi Jeff, love most of your videos and also your ENERGY. I encourage you to watch this video (https://www.youtube.com/watch?v=Thz_I1Bg5n8) which disputes the "Hamstrings" role in the butt wink.
I thought if one can wink using the butt that great right! That means cheeks are like the Eyes.
Butt wink is not entirely a problem with length and flexibility of the hamstrings. Dorsiflexion and hip mobility also matter.
Look up these 2 videos:
1) "Mobility Myths with Dr. Quinn" and
2) "Squat Biomechanics and Butt Wink" by Bret Contreras
Thank you so much! This is very helpful. I hope I can get rid of mine lol
Pls I need this video in the spanish channel
Hey,Jeff,i found a video from "squat university" for the same subject,saying that the biceps is not an active issue while squatting,will you check it out?
I incline to think that your approach is more logical,but i wonder …
I have some issues with my squat as well and i feel it's not due to my biceps but more of joint itself(my external rotation is not so great)
What fixed it for me is that I stopped leaning in so much, try to keep upright but without forcing it
Just use wider stance and it’s over
How do I know if my butt winks while I get too low during my rep ? If I have no spotter or partner ? ..
Any indication while squatting to quickly rectify maybe my next rep . Please suggest
Can we do normal squats when we have anterior pelvic tilt ? Give a solition please
What can be done when the "butt wink" happens straightaway? I can just about stand up straight but as soon as I move at all my pelvis moves into the "butt wink" position. I quite literally cannot do anything or move a muscle without it happening. As you can probably imagine that causes a whole host of knock-on problems that affect every single aspect of my life in a hugely negative fashion.
Thanks bro
Well shit everyone and their moms is butt winking at my gym
Squat universty says hamstring lenght dont have anything to do with it? What is the truth?
Your amazing man. Respectable man.
So I'm supposed to keep my pelvis tucked when I squat?
Thankyou
Failed to mention hip impingement .
It's 2021, iam watching it again, thanks Jeff
very helpful!! thanks!
Idiots just buying what this dude is saying, the hamstrings have nothing to do with buttwink
This doesn’t really make sense because wouldn’t your hamstrings get shorter as your knee bends. If you get butt wink from you hamstrings being tight wouldn’t you get it the most when having straight knees like an rdl when you’re hamstring is in the tightest position. Just my opinion
Brilliant explanation. thank you
Nice 👍
how many minutes should you do foam rolling for mobility exercise?
To start with I love your videos, it makes a lot of sense. But I see squat university say this isnt a hamstring issue. They say that the distance isnt increasing significantly because tibia is getting a little closer too. I have measured it grosly in complete anatomy model and it doesnt seem to be a big different. They show the movement with a wider stand witch you can see helps. However this wider stance gives a little more external rotation of the hip witch shorten the distance from the insertion point on the pelvic and tibia but also gives a little more room anterior to the hip/groin when I draw it up. Further there will be more workload on the hamstring at the endpotion witch will pull the pelvic posterior. So to me it seems the "butt wink" could be from either little space anterior or short hamstring. Any coments? To start with I love your videos, it makes a lot of sense. But I see squat university say this isnt a hamstring issue. They say that the distance isnt increasing significantly because tibia is getting a little closer too. I have measured it grosly in complete anatomy model and it doesnt seem to be a big different. They show the movement with a wider stand witch you can see helps. However this wider stance gives a little more external rotation of the hip witch shorten the distance from the insertion point on the pelvic and tibia but also gives a little more room anterior to the hip/groin when I draw it up. Further there will be more workload on the hamstring at the endpotion witch will pull the pelvic posterior. So to me it seems the "butt wink" could be from either little space anterior or short hamstring. Any new coments since this clip is a little old?
Jeff is a genius. Im watching this in 2021 again and appreciating the beauty of this clear precise information, with the elbow analogy. Its absolutely amazing, i can visualise what he's saying, Youre a gem
I’ve always had really tight hamstrings. Even
https://youtu.be/Thz_I1Bg5n8