If you’re like many people, you’ve been sitting more than ever over the past few months. But did you know that long hours of sitting can increase your risk for cardiovascular disease, type 2 diabetes, and even certain cancers?
Even more surprising—it can lead to a condition called “Dead Butt Syndrome” (Gluteal Amnesia). No joke!
Sitting all day shuts down your glute muscles, causing them to weaken and forget their function—which includes:
- Generating powerful movement
- Providing stability
- Maintaining proper body alignment
Humans weren’t designed to sit all day—and when we do, our glutes become inactive, leading to:
- Poor movement patterns
- Joint and lower back pain
- Balance instability, increasing the risk of falls and fractures
Dead Butt Syndrome Can Lead to Pain & Injury
Your gluteal muscles are the largest and strongest muscle group in your body, consisting of:
- Gluteus Maximus – The largest and most powerful muscle, responsible for hip extension and force generation.
- Gluteus Medius & Gluteus Minimus – Smaller but essential muscles for hip stability, movement, and balance.
When your glutes are weak or inactive, other muscles compensate—like your hamstrings, quadriceps, and hip flexors—causing:
Muscle imbalances
- Increased strain on the lower back and joints
- Pain in the hips, knees, ankles, and even feet
- Tight hip flexors and sciatica
- Poor balance putting you at higher risk for falls and fractures
A weak gluteus medius is often the primary cause of Dead Butt Syndrome, leading to chronic pain and movement issues.
Test Yourself: Do You Have Dead Butt Syndrome?
A simple way to check for weak glutes is the Trendelenburg Test:
- Stand in front of a mirror with feet hip-width apart and hands on your hips.
- Lift one foot off the ground so you’re standing on one leg.
- Watch your hips:
- Do they stay level? Good glute strength!
- Does one side drop or shift? Signs of weak glutes!
If your hips shift or drop, your glutes may be weak or inactive, increasing your risk for injury, pain, and mobility issues.
Positive Trendelenberg
Sign of Weak Gluteal Muscles
Negative Trendelenberg
Sign of Adequate Gluteal Muscles
Overcoming Dead Butt Syndrome
Since weak glutes may not automatically activate during movement, it’s important to consciously engage them when strengthening:
- Think: Focus on your glutes during each exercise.
- See: Watch in a mirror to ensure proper movement patterns.
- Feel: Physically contract your glutes to enhance activation.
Once your glutes are “turned on” again, they will automatically engage whenever needed, improving stability, balance, and movement efficiency.
Simple Habit to Keep Your Glutes Activated
A quick way to prevent Dead Butt Syndrome is to set a timer on your phone as a reminder to:
- Squeeze your glutes 20 times every hour.
- Get up and walk around.
- Climb a flight of stairs.
- Perform chair squats.
The Bottom Line: Sitting Too Much Hurts Your Health
Prolonged sitting negatively affects your muscles, bones, circulation, and overall health. The best solution? Get up and move!
If you have joint pain, a recent injury, poor balance, or don’t know where to start, I can help.
Contact me today to create a personalized exercise plan that safely and effectively strengthens your glutes, improves stability, and reduces pain. Let’s get you moving the right way!
Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.
Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!
