Butt wink above parallel due to skeletal structure

Training Q&A [Moderated]
1

Hi guys :slight_smile:

First - a big “thank you” for all the great content.

It’s known that hip and femur structure is widely different between individuals. What do you suggest novices with low hip flexion, low hip extension, low hip lateral movement and long femurs do when/instead of squatting and deadlifting, given the fact that in some of these individuals a very noticeable butt wink/pelvic tuck is occurring 2-4 inches above parallel solely due to skeletal structure and not ankle immobility or tight muscles regardless of stance width, foot orientation and wearing oly shoes?

Are front or safety squats a good alternative if the knees can handle the increased forward travel? What about box squats above parallel? Trap bar or elevated bar deadlifting?

I know that it might sounds like an excuse and that people like these are statistically rare, but unfortunately they do exist. I’m one of them and I’m tired of low back, hip and knee pain and injuries when attempting to properly perform regular high bar squats and deadlifts and not being able to progress on lower body movements…

Thanks in advance.

2

It sounds like you’re assuming this low back, hip, and knee pain are all related to the “butt wink”.

I wouldn’t be so confident about this myself. They may be occurring for other reasons, and you are assuming a relationship that may not be accurate.

With that said, unless you plan to compete in powerlifting where a back squat is required part of the sport, you can make any of those substitutions and be just fine from a health standpoint.