The -Butt Wink- Squat Flaw (What Causes It and How to Fix It)
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Date: 2022-04-22
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Comments and reviews: 10
Halvor
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?
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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?
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Glen
Gotta thank you Jeff. I had a crush injury to my lumbar many years ago and assumed my back pain was the result of that. But you have shown me how I was failing in my form. Leaning forward on the way down some and then pushing my hips back a bit before standing up. I have reasonably good flexibility. I still have to work on it, I have a little but wink right at bottom and my ankles could take a little more flexing, but that has not been the bigger part of the problem. Been working on my squat form for a few months now. I have to really concentrate on it, which means I go much slower making it harder. But time under tension is good and eventually it will become a habit. It freaks me out a bit, balancing on my heals when I am struggling but I managed to get back up to my normal working weight. It took a while and was so much harder. Nowhere near my normal maximum but I have hope I will get there again and this time without pain? I have backed off some at present and am concentrating on my form more for now. No rush, been doing this for years and hopefully I will be able to finally make some reasonable gains in my leg strength and size? So thanks Jeff. I'm not in a position to offer more than that at the moment but want you to know that I appreciate the insight and advice.
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Gotta thank you Jeff. I had a crush injury to my lumbar many years ago and assumed my back pain was the result of that. But you have shown me how I was failing in my form. Leaning forward on the way down some and then pushing my hips back a bit before standing up. I have reasonably good flexibility. I still have to work on it, I have a little but wink right at bottom and my ankles could take a little more flexing, but that has not been the bigger part of the problem. Been working on my squat form for a few months now. I have to really concentrate on it, which means I go much slower making it harder. But time under tension is good and eventually it will become a habit. It freaks me out a bit, balancing on my heals when I am struggling but I managed to get back up to my normal working weight. It took a while and was so much harder. Nowhere near my normal maximum but I have hope I will get there again and this time without pain? I have backed off some at present and am concentrating on my form more for now. No rush, been doing this for years and hopefully I will be able to finally make some reasonable gains in my leg strength and size? So thanks Jeff. I'm not in a position to offer more than that at the moment but want you to know that I appreciate the insight and advice.
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Voltaire
I have eternally tight hamstring and buttwink, the two are probably closely related, but here in the good ole USA I don-t really want to shell out a fortune to see a specialist who could figure out what-s wrong with me, because I-ve tried everything, I-ve been squatting ATG for years, buttwink and tight hamstrings still persist, I-ve done dynamic and static stretching and the tightness hardly changed at all, even as other aspects of my exercises improved. Whatever I guess I-ll just live with it, if it cripples me in my older age it cripples me, being fit is worth the price.
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I have eternally tight hamstring and buttwink, the two are probably closely related, but here in the good ole USA I don-t really want to shell out a fortune to see a specialist who could figure out what-s wrong with me, because I-ve tried everything, I-ve been squatting ATG for years, buttwink and tight hamstrings still persist, I-ve done dynamic and static stretching and the tightness hardly changed at all, even as other aspects of my exercises improved. Whatever I guess I-ll just live with it, if it cripples me in my older age it cripples me, being fit is worth the price.
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Marquis
To say that tight hamstrings is the cause of a butt wink is just not true, it's a combination of things but large in part to do with core and breathing and overall consciousness that you're even doing it. I've had many clients mainly females with excellent hamstring mobility who scored low on overhead deep squat assessment. Even tight hamstrings can not by cured with simply stretching, it's muscle imbalances and weaknesses. Not the answer I was hoping for watching this video. REDO and Update THIS ONE! How does tight ankles affect squat, that's what I want to know?
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To say that tight hamstrings is the cause of a butt wink is just not true, it's a combination of things but large in part to do with core and breathing and overall consciousness that you're even doing it. I've had many clients mainly females with excellent hamstring mobility who scored low on overhead deep squat assessment. Even tight hamstrings can not by cured with simply stretching, it's muscle imbalances and weaknesses. Not the answer I was hoping for watching this video. REDO and Update THIS ONE! How does tight ankles affect squat, that's what I want to know?
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Emma
So I found squatting hard and knew it wasn't a lack of strength. I began looking at my form. A lot of these videos focus an awful lot on wrong knee position etc. all issues below waist.
I tried all the fixes to no avail.
Then I started looking above the hips. what I found personally was all my issues appear to be coming from. bad shoulder posture. Really focusing on keeping my shoulders back and down seems to be really helpful for me. Thank you Jeff - -
P. S I haven't added much weight yet but I'm hoping when I do I'm gonna get those booty gains -
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So I found squatting hard and knew it wasn't a lack of strength. I began looking at my form. A lot of these videos focus an awful lot on wrong knee position etc. all issues below waist.
I tried all the fixes to no avail.
Then I started looking above the hips. what I found personally was all my issues appear to be coming from. bad shoulder posture. Really focusing on keeping my shoulders back and down seems to be really helpful for me. Thank you Jeff - -
P. S I haven't added much weight yet but I'm hoping when I do I'm gonna get those booty gains -
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Clarity
No no no the hamstrings aren-t being stretched during a squat, so they can-t be causing butt wink. They are lengthening at the knee and shortening at the hip, meaning the two cancel each other out. If what you were saying is true, simply sitting down on a chair and positioning your body into a squat position (with the support of the chair) you would get butt wink. Most people will not get butt wink doing that. It can be attributed to several other factors but hamstrings is a common misconception.
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No no no the hamstrings aren-t being stretched during a squat, so they can-t be causing butt wink. They are lengthening at the knee and shortening at the hip, meaning the two cancel each other out. If what you were saying is true, simply sitting down on a chair and positioning your body into a squat position (with the support of the chair) you would get butt wink. Most people will not get butt wink doing that. It can be attributed to several other factors but hamstrings is a common misconception.
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Ansh
Hi Jeff. many thanks for all the great videos. I have a question/confusion. I do get butt wink but also I think I have a bit of anterior pelvic tilt due to my sitting job. There is another video addressing the anterior tilt but there you explain the hamstrings are already over stretched. which also makes sense. But then I wonder if my hamstring are already stretched due to the anterior tilt, I shouldn't be getting the butt wink but I do. What am I missing please advise. Thanks in advance
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Hi Jeff. many thanks for all the great videos. I have a question/confusion. I do get butt wink but also I think I have a bit of anterior pelvic tilt due to my sitting job. There is another video addressing the anterior tilt but there you explain the hamstrings are already over stretched. which also makes sense. But then I wonder if my hamstring are already stretched due to the anterior tilt, I shouldn't be getting the butt wink but I do. What am I missing please advise. Thanks in advance
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sport
What about skeletal proportions (femur length, tibia length, etc) being a culprit? I find that if my squat foot stance is too narrow, even shoulder width (having long femurs, I run out of hip flexion ROM during a squat way before my femurs are parallel to the floor, thus I compensation using sacral flexion (posterior pelvic tilt) to get deeper and below parallel in the squat. A wider stance allows me more hip flexion and better depth before motion occurs at the pelvis.
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What about skeletal proportions (femur length, tibia length, etc) being a culprit? I find that if my squat foot stance is too narrow, even shoulder width (having long femurs, I run out of hip flexion ROM during a squat way before my femurs are parallel to the floor, thus I compensation using sacral flexion (posterior pelvic tilt) to get deeper and below parallel in the squat. A wider stance allows me more hip flexion and better depth before motion occurs at the pelvis.
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BreatheThinkDo.
HELP: Am I hurting myself more?
Problem: I just started experiencing sharp lower back pains.
Cause by the -butt wink-
It hurts to walk, and I have to slightly adjust my torso over my hip.
Solution: I've been remedying lower back pain cause by this -butt wink- with one of your videos -How to fix Bulging Disk (No Surgery)-
Am I going about it the right way? It's affecting my work! Not my workouts. My ability to work and pay bills! :(
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HELP: Am I hurting myself more?
Problem: I just started experiencing sharp lower back pains.
Cause by the -butt wink-
It hurts to walk, and I have to slightly adjust my torso over my hip.
Solution: I've been remedying lower back pain cause by this -butt wink- with one of your videos -How to fix Bulging Disk (No Surgery)-
Am I going about it the right way? It's affecting my work! Not my workouts. My ability to work and pay bills! :(
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macspud28
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.
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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.
reply
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