Page 1 of 2 12 LastLast
Results 1 to 10 of 13

Thread: Butt "scoot" at bottom of squat page

  1. #1
    lorichka6's Avatar
    lorichka6 is offline Senior Member
    Join Date
    Feb 2011
    Posts
    543

    Butt "scoot" at bottom of squat

    Primal Blueprint Expert Certification
    When I squat my butt "scoots" under (I lose lordosis in my lower back) just as I approach parallel. What flexibility issue is this - hamstring? adductors? gluts? Any suggestions for specific stretches to help with this?

    Thanks.

  2. #2
    Join Date
    Jan 2012
    Location
    North Alabama
    Posts
    2,053
    Butt wink is what most people call this. I've heard that pointing your toes out more helps. But what does butt wink or scoot affect exactly?
    If I just said LOL, I lied. Do or do not. There is no try.

  3. #3
    jakey's Avatar
    jakey is offline Senior Member
    Join Date
    Jun 2011
    Location
    Los Angeles
    Posts
    1,294
    tough to say, that could be anything from hip flexors to glutes... do keep that natural curve in your spine when it's bearing a load, that's key, and that has to determine the extent of your squat depth on anything other than air squats. flexibility will come over time.

  4. #4
    sandstone's Avatar
    sandstone is offline Member
    Join Date
    Mar 2012
    Posts
    74
    That's pretty normal. It's why people who barbell back squat tend only to go to parallel, if you pistol or body weight squat you can safely go full range (butt to heels) and not worry about the tuck.

  5. #5
    MightyMouse's Avatar
    MightyMouse is offline Senior Member
    Join Date
    Oct 2011
    Location
    Dallas/Fort Worth
    Posts
    387
    Along with pointing the toes out, you could also try to widen the stance a bit too. I keep mine a little more than shoulder width. Using trigger point therapy around my hips has helped too. Like using a foam roller or softball, something like that.
    KFCialis - It may be boneless...but you won't be! - Stephen Colbert

    My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

  6. #6
    lorichka6's Avatar
    lorichka6 is offline Senior Member
    Join Date
    Feb 2011
    Posts
    543
    I have a pretty wide stance and outward toes already - all my crossfit coaches tell me to bring my legs in and straighten out my feet... I can get lower than I used to before losing the lordosis but I don't know what muscles have improved. As my weights go up I really want to work on form so I'd like to try to figure out what specifically is causing it. I'll work on more lacrosse ball rolling too.

  7. #7
    Grafter's Avatar
    Grafter is offline Senior Member
    Join Date
    May 2011
    Location
    Midwest
    Posts
    284
    It seems like a lot of people say work on your hamstring flexibility. However, have you tried doing low bar squat instead of high bar, varying your stance width, or varying the angle of where your toes are pointing? Do any of the mentioned variations affect it?

    Can you squat without the butt wink without the bar? With just the bar? Or does this just appear at higher weights?

  8. #8
    MightyMouse's Avatar
    MightyMouse is offline Senior Member
    Join Date
    Oct 2011
    Location
    Dallas/Fort Worth
    Posts
    387
    Grafter, I think low bar is where people have more of an issue with the low back. High bar makes it a little easier to go below parallel, and then something as upright as front squats makes it insanely easy to go ATG without rounding the back. Another suggestion would be box squats. Set the height to right before your back starts to round, and then slowly progress to lowering it.
    KFCialis - It may be boneless...but you won't be! - Stephen Colbert

    My Powerlifting journal in preparation for my first meet - http://www.marksdailyapple.com/forum/thread54184.html

  9. #9
    federkeil's Avatar
    federkeil is offline Senior Member
    Join Date
    Apr 2010
    Location
    Calgary
    Posts
    849
    I just ignore the butt-wink. Doesn't affect the rest of my squat.
    I didn't like the rules you gave me, so I made some of my own.

    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

  10. #10
    lorichka6's Avatar
    lorichka6 is offline Senior Member
    Join Date
    Feb 2011
    Posts
    543
    Gets worse (happens higher up) with heavier weights. I think body weight I can keep the lordosis - I need to check with videop though - all I have video of is weighted squats. The only reason I don't want to ignore it is because of the hip crease pain I get when I lose form. I think I have anterior femoral glide syndrome... which basically means that my femur doesn't get pulled back when I squat and rams into the front of my hip capsule. Ouch. When I work super hard on keeping my abs contracted and focus on keeping that lordosis I can go without pain. So maybe it isn't purely a flexibility issue but a strength one - how does one work on strengthening the lower back - just do more squats?

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •