If you’ve ever filmed your squat and noticed your lower back rounding at the bottom, you’ve probably experienced what lifters call the “butt wink.” It’s one of the most common squat mistakes and while it might not look like a big deal, over time it can limit performance, cause back tightness, and even increase your risk of injury.
In this article, we’ll break down:
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What the butt wink actually is
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Why it happens
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How serious it is
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And most importantly, how to fix butt wink for good through mobility, bracing, and technique adjustments
What Is the Butt Wink?
The butt wink happens when your pelvis tucks under your body at the bottom of a squat, causing your lower back to round. This movement can make it harder to maintain a stable spine and transfer power efficiently.
While a tiny amount of pelvic movement is normal, excessive rounding can stress your lower back and affect how much weight you can lift safely.
Is the Butt Wink Really That Bad?
Short answer: It’s not an emergency, but it’s worth fixing.
If you’re a powerlifter or strength athlete, your goal is to maximize performance and longevity. Fixing the butt wink helps improve your squat mechanics and keeps your back healthy for the long haul.
Here’s why you should fix it:
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You lose power.
When your pelvis tucks, you lose tension in your glutes and adductors, meaning you can’t apply as much force out of the hole. -
You put your spine in a vulnerable position.
One bad rep won’t break your back — but squatting rep after rep with a rounded spine adds up. Over time, this can lead to stiffness, lower back irritation, and decreased strength in other lifts like deadlifts. -
You increase your risk of injury.
Especially when lifting heavier weights or attempting maxes, an unstable spine makes you more susceptible to strain or injury.
Why Does Butt Wink Happen?
There are two main reasons lifters experience butt wink — and sometimes both are at play:
1. Limited ankle or hip mobility
If your ankles or hips can’t move through their full range of motion, your body compensates by tucking your pelvis to reach depth. This “cheat” lets you hit competition depth but sacrifices your back position.
2. Poor squat technique
Sometimes, the issue isn’t flexibility — it’s movement patterning. Leaning too far forward, squatting too deep for your current mobility, or not bracing properly can all cause rounding.
Fixing your technique can often improve both your form and your mobility over time.
How to Fix Butt Wink
There are two major components to fixing butt wink: improving your mobility and dialing in your squat technique.
🦶 Step 1: Improve Your Mobility
Check your ankle mobility
If your knees can’t move forward enough during a squat, your torso leans forward to compensate, shifting stress onto your hips and back.
Try the “knee-to-wall” test to assess ankle flexibility.
Instant fixes for limited ankle mobility:
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Adjust your stance.
Stand slightly wider and point your toes out. This gives your hips more room to move. -
Use weightlifting shoes.
The raised heel lets your knees travel forward more easily, even without improving ankle flexibility.
Exercises to improve ankle mobility:
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Paused calf raises: 3 sets of 12 reps, holding 3–5 seconds at the bottom
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Banded ankle stretches: 3 sets of 30 seconds per side
Improve hip mobility:
Tight hips can also cause your pelvis to tuck under. Focus on:
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Frog stance stretch: 3 sets of 45 seconds
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Pigeon stretch: 3 sets of 45 seconds per side
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Deep squat holds with a plate (to open your hips in the bottom position)
Complementary strength and core work:
Include these in your warm-ups or accessories:
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Core: Planks, side planks, dead bugs, Pallof presses
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Glutes & lower back: Hip thrusts, reverse hypers, back extensions, clamshells
🏋️ Step 2: Fix Your Squat Technique
Once your mobility is improving, it’s time to address how you move under the bar.
1. Build upper body tightness
Start your brace at the top by retracting and depressing your scapula. Think about pulling your triceps down and together to create a stable shelf for the bar.
Keep your chest up and maintain a neutral spine — avoid overextending your lower back.
2. Control your squat pattern
Don’t push your hips too far back. Instead, sit down and slightly back, allowing your knees to travel forward naturally.
Everyone’s ideal angle will d
iffer based on their anatomy, but the key is keeping the chest from collapsing.
3. Master your bracing
Avoid bracing in your chest. Instead:
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Push your stomach out in all directions (front, sides, back).
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Keep your ribcage and hips stacked.
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Imagine filling your belt with air — not your chest.
4. Use targeted exercises
Try the goblet squat with a resistance band pulling you forward. This forces your body to stay upright and helps you learn proper bracing and core engagement.
🧠 Summary
To summarize, having butt wink is not the end of the world. However, it should be addressed in order for you to squat more efficiently and powerfully.
If your mobility is the problem, you can adjust your setup as a short-term solution — but don’t neglect fixing the root cause.
If your technique is the issue, focus on your bracing. It’s one of the most fundamental skills in powerlifting and directly affects your performance.
Film yourself while training, look for possible technical issues, and try applying the pointers in this guide.
If it doesn’t work right away, don’t get discouraged. Adjustments in technique often take time to understand and implement properly.
And remember — a stronger core is never a bad thing.
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