Dead Butt Syndrome Is Real—Here’s How to Wake Up Your Glutes After Sitting Too Much

You’ve heard of amnesia of the brainbut your butt?

What Is Dead Butt Syndrome?

Gluteal amnesia is exactly what it sounds like: Your glutes forget their purpose.

(That is: keeping us upright and propelling us forward when we walk.)

That may not sound like a big deal until you consider how this might work against you.

Lie face up on the floor with your feet on the floor, ankles below your knees.

From this position, lift your hips up until they’re level with your knees.

“A simple neurological screening for strength could help rule out any nerve involvement,” Gugliotti says.

Alternate cheeks, repeating ten times per cheek (20 times total).

Gently tucking your pelvis and driving your heels into the floor, lift hips straight up toward 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.

Repeat 15 to 20 times before switching sides.

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.

2019;14(4):655-669.