What is Squat Butt Wink & How to Fix It

What is Squat Butt Wink & How to Fix It?

Every workout routine comes with its limitations and faults. One can simply avoid them following proper technique, as they say so. But sometimes, all the cautions might not work and you have to look out for other reasons for that fault. Butt wink is one of them. It’s the most common issue people usually experience during squats. There are many theories linked to its causes and multiple ways to treat them as well. But how will you know how to fix butt wink? Don’t worry. This piece has been written for your awareness of butt wink and the ultimate ways to fix it.

What is a butt wink?

In this world of squat movement faults, butt wink is the well-known one. In simple words, if I explain, when you overdo or perform squats in a wrong way while descending down in squats, your pelvis tucks near the bottom of the squat. This term is referred to as posterior pelvic tilt. Many studies also suggest that butt wink causes spinal flexion as well due to the pressure on the spine. The reason and position on which someone might experience a butt wink vary from person to person.

Causes behind butt wink!

There are multiple theories suggested behind the cause of butt wink during squatting. Some relate it to mobility issues while some tag it with structural issues. But a wise choice is to consider both options and assess yourself for the possible cause. Some major causes could be:

  • You’ve been performing squats in a wrong way
  • Misalignment in deep hip sockets
  • Your hips show poor flexibility during squats
  • You have poor motor coordination
  • You are overdoing it

How to fix butt wink?

To fix the butt wink, it is imperative that you first find out the exact cause of the butt wink. You have to assess yourself for mobility and stability issues.

1. Assessment for Mobility issues

Hip Mobility: To assess your hip mobility condition, try performing horizontal squats. To do so, sit in a quadruped style, where your feet must be pressed against the wall and your hands should be flat on the ground. Now, start rocking your hips towards your heels and then stop to get back to the takeoff position to perform another repeat. Perform at least 5 to 10 repeats to find out if there is a pelvic tilt.

If you manage to rock back to your starting position without feeling any pain or resistance, then your squat mobility is not restricted and is not the cause behind the butt wink. But if you feel pain and stretching in pelvic muscles during horizontal squats, you’ll have to consider hip mobility as your prime concern.

Ankle Mobility: To test the mobility of your ankles, sit in the half-kneeling position. Position your one toe with one hand width away from the wall. Now start moving your knee towards the wall while keeping your foot pressed firmly on the ground.

If you feel stiffness in your ankle, you are most likely experiencing joint stiffness which is limiting your mobility. And if you find no difficulty in performing this exercise, you are clear in the mobility department.

2. Assessment of stability issue

The next step is to check whether the butt wink has been caused due to any stability problems. The precise way to find if it’s because of stability issues or not is to perform a bodyweight squat. Try squatting while maintaining your squat form ideal. Do 5-10 repeats and observe if the butt wink disappears or not. If it does, then voila, you’ve figured out the cause behind your butt wink and even fixed it. But if not, then you clearly need to work more on your position and stability to attain perfect lumbopelvic alignment, while lowering down in your squat.

After finding out the specific cause behind your butt wink, you can try incorporating these exercises into your routine to fix it or altogether avoid it beforehand.

  • Try performing pelvic tilts at the wall
  • Goblet squat can improve mobility
  • To improve lack of motor coordination, let your tissues rest and after a while start from basic squats and move up to weighted squats while keeping a strict focus on your position


Like any other issue caused during the exercise routine, butt wink can also be fixed. It might sound scary at first, but with a little more focus on yourself, technique, and mobility; you’ll be able to get to the roots of the cause. Squatting out intensively can cause butt wink, but if you listen to your body first, you’ll never face such issues.


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