Did you know that sitting for too long doesn’t just harm your heart, spine, and overall health—it can also cause your glutes to stop functioning properly? This lesser-known condition, aptly named dead butt syndrome or gluteal amnesia.
The condition occurs when your glute muscles essentially “fall asleep” from inactivity, leading to a host of physical problems.
If you’re among the millions who spend hours parked in a chair each day, here’s what you need to know about this alarming condition, how to recognize it, and most importantly, how to prevent it.
What Is Dead Butt Syndrome?
Dead butt syndrome develops when the gluteus medius muscle becomes inflamed or inactive due to prolonged sitting. As Donovan Green, celebrity fitness trainer and author of No Excuses Fitness, explains:
“Sitting too long can restrict blood flow, causing gluteal amnesia. This leads to hip pain, lower backache, and even ankle issues. The glutes fail to fire properly, even during exercises meant to target them.”
Physical therapist Kelly Starrett adds that your glutes aren’t built to handle hours of pressure and inactivity.
“Think of it like a panini press—constant compression shuts down glute function,” Starrett said.
The symptoms of dead butt syndrome often mimic those of a limb “falling asleep,” medically referred to as paresthesia. Mark Benden, director of the Ergonomics Center at Texas A&M University, notes that this sensation results from irritated or compressed nerves and can range from mild tingling to severe discomfort.
What Causes Dead Butt Syndrome?
DBS is often the result of prolonged sitting or a sedentary lifestyle. When you sit for extended periods, the gluteal muscles are compressed and can “switch off” over time. Other contributing factors include:
- Poor Posture: Slouching or improper sitting positions can exacerbate muscle inactivity.
- Lack of Exercise: Insufficient physical activity can lead to weak gluteal muscles.
- Overtraining: Surprisingly, athletes can also develop DBS if they neglect to properly engage their glutes during workouts or focus too heavily on other muscle groups.
- Imbalanced Workouts: Emphasizing quads or hamstrings while neglecting glutes can create muscle imbalances, leading to DBS.
How to Identify Dead Butt Syndrome
If you’re glued to a desk chair for hours, you could be at risk. Studies show that extended sitting weakens the gluteus maximus and forces smaller muscles to take over, leading to muscle imbalances and joint strain. This can escalate into a condition called synergistic dominance, where weaker muscles handle the workload meant for your glutes.
Tight hip muscles are another major contributor to dead butt syndrome, according to Green:
“Without proper flexibility, the gluteus maximus can’t fully engage. It needs a wide range of motion to function as intended.”
Symptoms of Dead Butt Syndrome
DBS symptoms can range from mild discomfort to more serious complications. Common signs include:
- Pain or Tightness: Often felt in the hips, lower back, or knees.
- Weakness in the Glutes: Difficulty performing activities that rely on glute strength, such as climbing stairs or squatting.
- Reduced Mobility: A noticeable decrease in hip flexibility or range of motion.
- Compensatory Pain: Pain in other areas, such as the lower back, due to improper muscle compensation.
How to Prevent Dead Butt Syndrome
The good news is that you can ward off dead butt syndrome with simple lifestyle changes and exercises.
1. Take Frequent Movement Breaks
Jeff Bell, co-founder of Belleon Body NYC, recommends standing and walking for at least 10 minutes for every hour of sitting.
“Keeping your glutes active throughout the day is key,” Bell said.
2. Stretch Your Hip Flexors
Stretching before and after workouts—especially if you’re a runner or cyclist—helps counteract the effects of prolonged sitting. Chiropractor Lily Friedman emphasizes the importance of stretching to keep the gluteus medius functioning properly.
3. Incorporate Glute-Strengthening Exercises
Regularly performing exercises that activate all three gluteal muscles can reverse the effects of dead butt syndrome. Here are five effective moves, courtesy of Donovan Green:
- Wide Stance Jump Squat: Squat down to a 90-degree angle and jump as high as you can, landing softly.
- Side Steps with Bands: Use a resistance band around your ankles to walk sideways, targeting the glutes.
- Side Lunge: Step out wide, bending one knee to 90 degrees while keeping the other leg straight.
- Kettlebell Squat: Hold a kettlebell at chest level and squat down, focusing on proper form.
- Lateral Step-Up: Step sideways onto a sturdy surface, engaging your glutes and core.
4. Use Specialized Seat Cushions
Ergonomic cushions can reduce pressure on your glutes during long periods of sitting, helping to maintain proper blood flow and muscle engagement.
Get Moving at the First Sign of Trouble
If you start feeling tingling or numbness, don’t ignore it. Starrett suggests taking a brisk walk or climbing stairs to get your glutes firing again.
“A quick burst of movement can snap your glutes out of their slumber and restore function,” Starrett said.
The Bottom Line
Dead butt syndrome is a preventable condition caused by a sedentary lifestyle. By incorporating regular movement, stretching, and targeted exercises into your daily routine, you can keep your glutes active, powerful, and pain-free.
Remember: Your glutes are built for strength and speed—don’t let prolonged sitting hold them back! Keep moving, stay flexible, and give your body the activity it craves.
