Daily Mobility Exercises by Dr. Kelly Starrett Forums Back Butt Wink solution? Help!

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    • #70524
      AvatarMike Wilt

      I heard KStar talk about butt wink in a few episodes, but he didn’t go into any specific drills or mobilizations to correct this pattern. When I squat below parallel my pelvis tucks under.

      Some say it’s caused by weak hamstrings others say it a hip mobility issue. 
      I’m confused. Help!

      Thanks in advance. 
    • #72976
      AvatarJennifer Gaynair

      Though I don’t know exactly what causes it, I found that performing hip flexor stretches, and hip opening stetches really helped me to achieve depth without but winking. 

    • #72980

      Are you missing dorsi flexion at the ankle?
       Liimited ankle dorsiflexion can cause a valgus knee.
      Yes it could be a hip mobility issue.
      Tight glutes can play a role.

    • #72986

      Keeping my head and chest up and stretched along with being able to rotate my hips/pelvis down inbetween my legs has helped reduce my butt wink. I think I still have one, but it’s been getting better.

      I’ll have to look into the dorsi flexion at the ankle that Kaitlin mentioned.

    • #72987
      AvatarMike Wilt

      @Kaitlin.I actually have limited rom in my left ankle from an old fracture. I think  its a combination of tight hips, poor ankle motion and tight hamstrings. I think I hit the trifecta.

      Thanks @Thor
      Thanks @Christy Moen
    • #72990
    • #73009
      Avatar[email protected]

      Apparently I start butt winking as soon as my hips drop below parallel…  🙁 If I’ve read this thread correctly this is generally an issue from tight hips? That is a known issue I have.

    • #73017

      Are you seeing improvements with what you are working on with your hips?

    • #73032
      Avatar[email protected]

      I can’t tell when I do it Kaitlin, I was getting some tips the other day from a kettlebell master instructor and he drew my attention to it fast – I am supposed to not drop my hips below parallel until this is sorted. The thing is, “I” can’t tell when I am doing it  :”>

      I AM starting to spend at least as much time on my hips for mob work as I do my spine/shoulders. Hopefully this will help to address it.
    • #73034
      Avatar[email protected]

      I only butt wink at challenging weights.  So I think its a weakness/strength issue

    • #73035

      If you aren’t able to recognize when you do it then squat to a depth that you know it does not occur.
      Continue working with your spine&hip mobility, and check in with the instructor you mention above every week or so for a check in on your technique.
      Spine first as the spine is the carriage or chasse for the primary engines of the shoulder and hip.
      Disorganized at the pelvis hip function is decreased.
      Changing the position is the way to improve the function.

      This is a technique error that shows at the upper limits of your capacity.
      Your body is able to buffer the deviations in technique to a point then it is not able to any longer.
      At lighter weights your body makes compensations that you may or may not be aware of.
      Carl Paoli, GWOD, has a great video on blocking movements for quality squats.
      Blocking Movement for Quality Squats

      This is a great video to start correcting your squat technique from the beginning
      Work within the limits of your ability. This will improve as you increase your mobility and address deviations in your technique.

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