Amanda Hart's video: Fix Your Butwink

The butt wink is the action of your pelvis tilting backwards due to a limited range of motion in your hips. Good news: It’s very common and something that can easily be fixed! Try these drills 2-3x a week for 1-2 minutes. Focus on your breathe and connect your breathe to the movements. 1. Quadraped rock backs: I love this drill because it allows your hips and ankles to get used to the feeling of what it’s like to be in a deep squat. When doing this, keep your knees under your pelvis, rib cage closed and maintain a neutral spine. 2. Bear crawl/Beast hold: similar to the Quadraped rock backs, being able to brace your abs while moving will help strengthen your core and teach you how to maintain a neutral spine. 3. Box Squat: practice reaching your tailbone waaaay back behind you by having a target to shoot for. Go slow and focus on control. As this becomes easier, lower the depth of the box. Tip: Try these without weight and with your hands behind your head for more of a core challenge. 4. Goblet squat: Holding a DB in the front of your body acts as a counter balance to your hips moving back behind you in space which can allow the movement to feel more balanced & fluid. If you think your squat needs work, try doing these drills 3x a week for a month straight- I guarantee you will be moving and feeling completely different.