Sitting too much is bad for your health and can also be bad for your butt. Your body forgets how to activate your glutes efficiently, even when you’re working out or walking. If left ignored can lead to gluteal amnesia or “Dead Butt Syndrome” (DBS).
“Dead Butt Syndrome” (DBS) — also known as gluteal amnesia — is a condition where the gluteus medius, one of your key hip stabilizing muscles, becomes weak or inactive, often due to prolonged periods of sitting. This inactivity can lead to muscle imbalances, poor posture, lower back pain, and even injuries in the hips, knees, or ankles.
4 Key Exercises to Wake Up Your Glutes
The good news is that you can prevent and overcome this by taking walking breaks from sitting and opting for the stairs whenever possible. You can also secretly work your glutes without even leaving your chair by sitting tall with your shoulders subtly pulled back and your abdominals tight. To do it, gently tuck your tailbone and squeeze and flex one butt cheek at a time for five seconds. Alternate cheeks, repeating ten times per cheek (20 times total).
Try these four exercises designed by McMatthews two to three times a week with at least 24 to 48 hours between workouts:
Glute Bridge
- Lie face up on the floor with arms by your sides, palms pushing into the floor, and knees bent with feet on the floor, feet hip-width apart.
- Gently tuck your pelvis and drive your heels into the floor, lift your hips straight up toward the ceiling. Squeeze your glutes as you do this.
- Lower and repeat 15 to 20 times.
Rainbow Taps
- Get on all fours on the floor, knees under your hips and wrists under your shoulders. Keeping your spine neutral and your core engaged, extend your right leg straight behind you as if reaching to touch the back of the room.
- Engage your glutes as you lift your right leg up and over to the left, tapping the floor outside your left leg, and then moving it in an arching motion—but not higher than hip height—to the right, tapping your toe on the floor again.
- Repeat 15 to 20 times before switching sides.
Tabletop Hip Adduction
- Begin on all fours on the floor, knees below your hips, wrists below your shoulders.
- Keeping your core engaged and your spine long, slowly lift your right leg to about hip height (picture a dog at a fire hydrant) and lower.
- Repeat 15 to 20 times before switching sides.
Side Plank Clamshell Thrust
- Get on your right side on the floor, propped on your right elbow with your right elbow under your shoulder and your knees together, bent to 90 degrees.
- Pushing down through your forearm, lift your hips straight up to the ceiling as you squeeze your glutes and drive your hips forward.
- As you do this, lift your left knee to the ceiling, keeping your heels together.
- Release and repeat 12 to 15 times before switching sides.
Dead butt syndrome is a musculoskeletal problem. It refers to weak or inactive glutes, and it may cause muscle imbalances or pain. Practice glute-strengthening exercises to fix dead butt syndrome. Limiting your seated time, stretching, and maintaining proper posture can also keep your muscles active and healthy.