What is a butt wink?

A butt wink, also known as a posterior pelvic tilt, occurs when the pelvis rotates backwards at the bottom of a squat or other deep hip flexion movement. This can cause the lower back to round and the tailbone to tuck under, resulting in a loss of spinal alignment and potential strain on the lower back and hips.

The butt wink is often seen in individuals with limited hip mobility or poor squat technique. It can also be a sign of weakness in the core or hip muscles, leading to compensatory movements in the lumbar spine.

To reduce the risk of a butt wink, it is important to work on improving hip mobility, strengthening the core and hip muscles, and maintaining a neutral spine position throughout the squat or hip flexion movement. Proper technique, including keeping the chest lifted and sitting back with the hips during the squat, can also help prevent a butt wink.

If a butt wink persists despite addressing these factors, it is recommended to consult with a physical therapist or trainer for further evaluation and individualized guidance on how to correct the issue.