What causes a Butt Wink?

Go back ten years; if you had asked me this question, I’d have told you tight hamstrings pull the pelvis under, and a weak core allows this to happen.
But, like many things back then, I was wrong.
Why is it not tight hamstrings and a weak core? During a squat, the knee flexes and hip extends, so the hamstring is lengthening and shortening simultaneously and will not have the leverage to act on the entire pelvis. Weakness in the core is just a blanket expression that means nothing - in the context here, the core can’t maintain the pelvic position. But that’s not causing the tilt. Your entire pelvis is orientating, and joints act first, then the muscles react.
In deep hip flexion, aka at the bottom of a squat, you need a lot of hip External Rotation (ER). If your hip capsule does not have access to hip ER it can simply tilt the pelvis to find it. Because when a posterior tilt is paired with hip ER.
Don't believe me? Stand up and tuck your tailbone under; what happens to your thigh bones? They turn out - that’s hip ER.
So, no amount of hamstring stretching or dead bugs is going to fix this.
You need to find more hip ER!
A few ways you can do that.
1️⃣Get your stack to stop excessive anterior pelvic tilt. If the pelvis dumps forward too quickly,
you will be “butt winking” even sooner
2️⃣Elevate your heels - a heel raise starts you in more ER bais position.
3️⃣Front load the exercise - because this shifts your centre of mass back, which also accesses hip ER.
Not to say I have anything against dead bugs, but they won’t even touch the sides when someone has 1.5x body weight on their back, and they’re in deep hip flexion with zero ER space left to move through.
By understanding the mechanics, you can fix this in set-up rather than messing around with ineffective accessory exercises.
I hope this was useful. What else would you like to cover in this style post?
---------------------------------------------------------------------------------------
For more training advice, check out my website ► www.andyvincen...
Sign Up for my 18-Week Training Plan ► www.andyvincen....
Follow me on Instagram ► / andyvincentpt
Follow me on TikTok ► / andyvincentpt
Follow me on Facebook ► / andyvincentpt
Join my Facebook group ► / 59695. .
Andy Vincent has been a coach for over 20 years and works as a trainer in London, Miami, New York and LA and is currently an online coach. Over the span of his career, he has amassed a vast level of education working with some of the leading authorities in their field from UKSCA, Poliquin Group, AiM, FRC, EXOS, Precision Nutrition and more. Andy has also been lucky to have worked alongside some of the world's best strength & conditioning coaches, performance coaches, bodybuilders and biomechanics specialists. In an industry with a lot of confusion and conflicting information, Andy likes to keep my methodology simple, using methods that have stood the test of time and bringing in only the very best of current science while ignoring all the fads and trends.
HOW TO PROGRAM STRENGTH TRAINING INTO YOUR HOME WORKOUT bit.ly/3bP6ETo
WHY HITT MIGHT NOT BE RIGHT FOR YOU bit.ly/2VLx175
HOW TO GET ROCK HARD ABS USING SCIENCE bit.ly/2xi2MLI