More than likely the “butt wink” is caused by a loss of control in the lower abdominals to maintain pelvic stability as the body moves into hip extension. Follow the progression below to improve the coordination of these muscles. Each of these exercises should be performed to fatigue. Only progress to the next exercise once you are able to perform 3 sets of 15-20 reps with good form.
- Plank with hip alternates: this simple exercise is a great way to help find and maintain tension in the lower abs to control pelvic stability. Starting with this exercise will help you understand what it feels like to maintain a stable pelvis as the legs are moving into extension
- Standing banded hip extension: Now that you know what it feels like to keep tension in the lower abs we can move into a more challenging position. When performing this exercise ensure that you maintain tension in the lower abs to get pure hip extension vs pelvic rotation to get false hip extension. Not only will this challenge your lower ab control but it will also challenge the hip stability of the leg that is weight bearing.
- Half kneeling palloff press into lunge up: This exercise will now bring together the movement patterns that have been established from the last two exercises. Again as you extend through the back hip be sure to maintain lower ab control to avoid pelvic rotation. I recommend performing this exercise in front of a mirror so you can see when you start to rotate at the pelvis.
Once you have mastered these exercises individually you can perform all four of them consecutively in an EMOM style circuit. This will help mimic the intensity and endurance that is needed for Crossfit athletes to maintain these positions.
Watch the video below for a more in depth explanation on how to perform these exercises.