How to FIX Your Butt Wink

Рет қаралды 41,663

Күн бұрын

Timestamps:
0:00 Start
0:27 What Causes a Butt Wink?
2:23 Fixing The Butt Wink - Hip Mobility
3:42 Fixing The Butt Wink - Lumbo Pelvic Control
6:28 Is Butt Wink a Problem?
Are you concerned about your butt wink? We have you covered! This video will break down what causes the butt wink in addition to the different ways you can improve your butt wink today!
The butt wink is referred to as the posterior pelvic tilt when moving into a squat. What causes the notorious butt wink? Typically it will come down to either poor mobility of the hips or a motor control issue of the lumbopelvic region. If the posterior pelvic tilt occurs at mid-range and remains, then likely it is likely a control issue. If you see the posterior pelvic tilt gradually increasing as someone gets deeper and deeper into their squat then it is likely a hip mobility impairment.
The exercise shown here for hip mobility is the runner’s lunge. This is a GREAT bang for your buck movement. Hold for 1 minute on each side and really sink into your hips, you should feel a stretch deep in the hip that is being stretched.
The next few exercises include a progression of movements designed to help improve your motor control. We begin non-weight-bearing with a Quadruped Rock Back → Goblet Squat → Tempo Barbell Back Squat. These exercises should all be performed slow and controlled to allow yourself to better understand your pelvic position as you move into a hip flexed position.
It is important to note that back rounding is not always a bad thing and is completely normal! However, if you are looking for more guidance we have a few programs that may assist you in achieving your goals!
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Пікірлер: 31

@Stranger_Strange_Land 2 жыл бұрын

I was born with hip displaysia which was corrected a couple years later with surgery. I find that I need a band just above my knees to ensure my hip doesn't relax or rely to heavily on my good hip while squatting. My mobility is a problem but it's good to know the wink isn't detrimental to my growth or my health. Thank you!

@eltitoorsonkrennic8037 3 жыл бұрын

Perfect explanation. Thanks!!

@ThePrehabGuys 3 жыл бұрын

Yeah for sure! Thank you for the comment :)

@aor5677 3 жыл бұрын

Thanks for video ! Great one as always :-) Btw, the pyramid of success poster behind you catch my eyes. Could you pls show the close up picture ?

@ThePrehabGuys 3 жыл бұрын

this is from show up fitness!

@exphys6513 3 жыл бұрын

Great video. You mention counter weight helps to keep "neutral position" easier. How does it do that? What is happening inside the body to allow better movement?

@greyscapes4119 2 жыл бұрын

The counter weight allows for the center of gravity to shift further back over the heels without falling over backwards.

@BWoodTTV 3 жыл бұрын

I didn't know the wink at the end range was actually ok. Thank you!

@ThePrehabGuys 3 жыл бұрын

You're welcome! Try it out and let us know what you think :)

@sierrao5133 3 жыл бұрын

I love the added cheese 😋 thank you for these videos!

@ThePrehabGuys 3 жыл бұрын

Our pleasure!! Thanks for the kind words and support :)

@fraserdods9143 6 ай бұрын

When Arash demonstrates his "squats" he's going into a ton of spinal forward lean. It's like part deadlift. A loaded bar on shoulders (front or back) as would be common with a squat, added to that degree of lean would be a recipe for posterior chain element disaster!

@rubymae7369 Жыл бұрын

I think my issue is hip& ankle mobility, I struggle to squat in day to day life, without my heels lifting of the ground, mobility is definitely a huge issue for me

@angelaliangdpt 3 жыл бұрын

Craig! Your thumb ipj!! Is it due to too much manuals?

@mmanuhin 3 жыл бұрын

Is it more beneficial then to say that for the average population who just want to build strength and muscle mass, it's not recommended to squat ass to grass because you will inevitably posteriorly tilt and flex the lumbar spine? Given the risk outweigh the benefit? Do you know if there's any actual research evidence comparing the difference between squatting ATG vs within neutral (~90)? Thanks for the video anyway.

@ThePrehabGuys 3 жыл бұрын

Thanks for reaching out, it really depends on what your intent is with the exercise. We have an in depth podcast with squat university that we recommend: theprehabguys.com/podcast/squats-back-rounding-and-butt-winking-with-squat-university/ Check it out and let us know what you think!

@mmanuhin 3 жыл бұрын

@@ThePrehabGuys Thanks guy! Keep up with the good work!

@NoodleBoy26 3 жыл бұрын

Mines definitely a mobility issue, would my buttwink also associate with the tightness of my hip flexors?

@ThePrehabGuys 3 жыл бұрын

no, since you are going into hip flexion. it's more of a hip joint limitation.

@hrithikjn1117 3 жыл бұрын

In my 2 years of squatting I came across butt wink concept recently, and noticed that I have butt wink but I’ve never felt lower back pain is that ok??

@ThePrehabGuys 3 жыл бұрын

Winking is not bad if controlled and mechanics are still solid! Happy squatting :)

@2easy_trains 3 жыл бұрын

Could ankle tightness cause butt wink as well when squatting?

@tylerstewart7699 2 жыл бұрын

Yes, absolutely. Squat University has some videos on it.

@olewestengen5473 3 жыл бұрын

If the buttwink occurs due to reduced hip mobility as a result of the femoral head hitting the acetabulum, how is it going to help doing hip mobility exercises or stretches then? Doing this is not going to change the anatomy of the femoroacetabular joint.

@ThePrehabGuys 3 жыл бұрын

Correct! In some instances where anatomical make up is different from person to person, variations can be made to still get benefit from similar movements. We actually wrote an article on this topic and I will put the link in here!! Great point and thank you for your insight!! theprehabguys.com/hip-impingement-and-physical-therapy-treatment/