Butt Wink in Squats Good or BADl? (Full Guide to Fix It)

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Is "Butt Wink" actually bad for your back, or is it just something the internet likes to panic about?

In this video, I break down exactly what happens to your spine when your pelvis tucks under at the bottom of a squat. While some argue that the spine is designed to move, from a performance standpoint, I view Butt Wink as a "leakage of energy." If you want to squat the heaviest weights possible, you need to maintain a neutral, rigid spine.

I teach you my 3-step formula to fix it immediately, covering bracing mechanics, stance adjustments, and how footwear changes your hip angles.

I cover:

The "Piss Up a Wall" Cue: Why starting with an arched back (anterior tilt) actually steals your range of motion and forces you to butt wink later.

Stance Width: How to find the perfect stance for your specific hip structure to allow the pelvis to drop between the legs.

Heels vs. Flats: Why elevating your heels (with weightlifting shoes or a plate) can instantly clean up your bottom position.

Stiletto Squats: A look at my current rehab training as I rebuild my quad strength with 200kg stiletto squats.

TIMESTAMPS

0:00 - Intro: Is Butt Wink actually bad?

0:40 - The Debate: Adaptive vs. Non-Adaptive Tissue

1:40 - Why I avoid Butt Wink (Energy Leakage)

2:30 - Warming up: 200kg Stiletto Squat

5:20 - Top Set: Low Bar Squat

6:55 - Fix #1: Pelvic Position & Bracing

8:00 - Why Anterior Tilt kills your depth

10:15 - The "Ribs Down" Cue

10:45 - Fix #2: Stance Width & Hip Structure

12:45 - The "Knees Out" advantage

13:35 - Fix #3: Footwear (Flats vs. Heels)

14:20 - Heel Elevation Demo

15:35 - Recap of the 3 Tips

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