‘How low should I squat?’ and ‘what’s that lower-back rounding at the bottom?’ (the ‘butt wink’) are two of the most common squat questions. The answers are more individual than the internet suggests. The guide: the depth question, how low to go and the butt wink explained and how to improve your depth safely.

The Depth-Question Case

The individual truth about squat depth: the the-common-question (the how-low-to-squat being a-top-question from the squat-form-school chapter — the the-common-question; the the-how-low; the the-everyone-asks), the the-more-individual-than-internet-says (the depth-being individual, not-one-rule — the the-individual; the the-not-one-rule; the the-depends), the the-depends-on-mobility-and-anatomy (the depth-depending-on mobility-and-anatomy from the squat-mobility-fixes chapter — the the-mobility; the the-anatomy; the the-varies), the the-good-depth-with-good-form (the depth-that-keeps-good-form being the-goal — the the-good-form; the the-form-limits-depth; the the-the-real-answer), the the-butt-wink-question (the the-butt-wink (lower-back-rounding) question — the the-butt-wink; the the-rounding; the the-common-concern), and the reframe (the squat-depth as individual, form-limited, and improvable — the your-good-depth; the the-how-low).

The How-Low-and-Butt-Wink Breakdown

Depth and butt wink explained: the the-go-as-low-as-good-form-allows (the go-as-low-as you-can-with-good-form (neutral-spine) — the the-good-form-depth; the the-neutral-spine; the the-the-answer), the the-below-parallel-if-you-can (the below-parallel is-great-if-form-holds — the the-below-parallel; the the-if-form-holds), the the-form-over-depth (the dont-sacrifice-form-for-depth — the the-form-over-depth; the the-dont-force-low), the the-what-butt-wink-is (the butt-wink = pelvis-tucking-and-lower-back-rounding at-the-bottom — the the-butt-wink; the the-pelvic-tuck; the the-what-it-is), the the-butt-wink-causes (the butt-wink-from mobility-limits-or-going-too-low from the squat-mobility-fixes chapter — the the-causes; the the-mobility; the the-too-low), the the-butt-wink-and-risk (the a-little-butt-wink-often-fine, excessive-under-load-is-the-concern — the the-risk; the the-a-little-is-ok; the the-excessive-loaded-is-the-concern), the the-limit-depth-to-avoid-it (the squat-to just-above-where-it-happens — the the-limit-depth; the the-avoid-the-wink), and the the-individual-anatomy (the anatomy affecting-depth-and-wink — the the-anatomy; the the-individual).

The Improve-Your-Depth Notes

Improving your squat depth safely: the the-improve-mobility (the improve ankle-hip-and-thoracic mobility from the squat-mobility-fixes chapter — the the-mobility; the the-ankle-hip-thoracic; the the-the-fix), the the-ankle-mobility-often-limits (the ankle-mobility often-the-limiter from the squat-mobility-fixes chapter — the the-ankle; the the-common-limiter), the the-hip-mobility (the hip-mobility work — the the-hips; the the-open-them), the the-core-and-bracing (the core-and-bracing to control-the-pelvis — the the-core; the the-brace; the the-control-pelvis), the the-heel-elevation-option (the heel-elevation (helps-depth) — the the-heel-elevation; the the-helps-depth; the the-mod), the the-practice-and-progress (the practice-depth gradually from the squat-form-school chapter — the the-practice; the the-gradual), the the-variations-to-help (the squat-variations from the squat-variations chapter — the the-variations; the the-help-depth), and the frame (squat depth and butt wink through the depth-question-case, the how-low-and-butt-wink and improve-your-depth — the go-as-low-as-good-form-allows with mobility-work that improves-depth-safely; the squat, depth-answered). ‘How low should I squat?’ and ‘what’s that lower-back rounding (butt wink)?’ are answered more individually than the internet suggests. Go as low as you can WITH GOOD FORM (neutral spine) — below parallel is great if your form holds, but never sacrifice form for depth. Butt wink (pelvis tucking and lower-back rounding at the bottom) comes from mobility limits or going too low; a little is often fine, but excessive rounding under load is the concern, so squat to just above where it happens. Improve your depth by working ankle-and-hip mobility (ankles often limit it), core bracing, and heel elevation. How low? As low as good form allows.

‘How low should I squat?’ and ‘what’s that lower-back rounding (butt wink)?’ are answered more individually than the internet suggests. Go as low as you can WITH GOOD FORM (neutral spine) — below parallel is great if your form holds, but never sacrifice form for depth. Butt wink (the pelvis tucking and lower back rounding at the bottom) comes from mobility limits or going too low; a little is often fine, but excessive rounding under load is the concern — so squat to just above where it happens. Improve your depth by working ankle-and-hip mobility (ankles often limit it), core bracing, and heel elevation. How low? As low as good form allows.

See It in Motion

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