Apr 16 , 2021
What is Butt Wink?
Butt wink refers to a compensation movement pattern, especially during squatting and hip hinging movements, where the tailbone tucks way under and make the hips uneven and tilt backwards to compensate for weakness and tightness in the hip flexors and ankles. This excess stress on the lumbar area of the spine (the lower back) leads to potential spine issues down the line.
How Does this Happen?
Glute amnesia, quad dominance, sitting too much, and bad posture can be contributing factors. The basis behind the butt wink is the tightness of the hip flexors and hamstrings. It acts as a buffer to reduce the amount of pressure and stress on the hips and ankles, caused by decreased flexibility and mobility, while also temporarily increasing the range of motion. Because this is an inefficient, compensation movement pattern, it puts extra strain on the lumbar which may lead to lower back pain, instability, misalignment, and injuries (herniated discs).
Signs of Butt Wink
- Repositioning of the hips during a squatting or hip hinging movement to relieve the pressure felt on the hips and hamstrings
- Bad posture or form
- Lower back pain after performing a squat or hip hinging movement
How Do You Fix It?
- Release - gastrocnemius & bicep femoris 60 sec
- Activate - laying supine hip flexion with ankle dorsiflexion 2 x 20
- Integrate - 4-point hip extension with thoracic rotation 2 x 20
- Strengthen - split stance db row 2 x 20