Even runners get ‘dead butt syndrome’ – so here’s how to build strong glutes for better running and longevity

The Rise of ‘Dead Butt Syndrome’ and the Future of Movement

We’re a society in motion, yet increasingly sedentary. It’s a paradox that’s giving rise to a surprising health concern: “dead butt syndrome,” also known as gluteal amnesia. While the name might sound humorous, the implications for runners and non-runners alike are serious. As we spend more time sitting – at desks, in cars, and binge-watching our favorite shows – our gluteal muscles can essentially “forget” how to function properly.

What Exactly is ‘Dead Butt Syndrome’?

Gluteal amnesia occurs when the gluteus medius and maximus muscles fail to activate effectively. These four muscles – gluteus maximus, gluteus medius, gluteus minimus, and tensor fascia lata – are crucial for pelvic stability, balance, and powerful movement. Prolonged sitting causes these muscles to weaken and develop into inactive, leading to imbalances and potential pain. As Amie Dworecki, a RRCA- and USATF-certified running coach and personal trainer, explains, it can be a “real pain in the butt.”

Beyond Runners: A Growing Concern for Everyone

Initially identified as a problem for runners, dead butt syndrome is now recognized as a widespread issue. A 2025 University of Westminster School of Life Sciences study revealed that changes in butt shape over time can indicate frailty, osteoporosis, and even type 2 diabetes in both men and women. This highlights the broader health implications of prolonged inactivity and weak gluteal muscles. The issue isn’t just about athletic performance; it’s about maintaining functional strength and independence as we age.

The Impact of Modern Lifestyles

The rise of ‘Netflix bum’ – a term used to describe the effects of excessive sitting – is a direct consequence of our modern lifestyles. The combination of desk jobs, long commutes, and leisure time spent in front of screens creates a perfect storm for gluteal amnesia. This isn’t simply a matter of aesthetics; it’s a functional problem that affects how we move, stand, and perform everyday activities.

How Dead Butt Syndrome Manifests

Unlike a typical muscle injury with localized pain, dead butt syndrome often presents with discomfort in other areas. Runners might experience lower back pain, hamstring issues, or hip discomfort as the body compensates for weak glutes. The pain tends to be cumulative, starting as a slight discomfort and progressing to a persistent ache. It’s crucial to address the issue early to prevent it from escalating.

Preventing and Reversing Gluteal Amnesia: A Multi-Pronged Approach

Combating dead butt syndrome requires a proactive approach that addresses both the causes and the symptoms. Here’s what experts recommend:

• Minimize Sitting Time: Break up long periods of sitting with regular movement breaks. Set reminders to stand up, stretch, or walk around every 30-60 minutes.
• Incorporate Glute-Specific Exercises: Regularly perform exercises that target the gluteal muscles, such as glute bridges, donkey kicks, and clamshells.
• Dynamic Warm-ups: Before exercise, include dynamic stretches that activate the glutes.
• Cross-Training: Supplement running with activities like yoga, Pilates, or swimming to promote balanced muscle development.
• Sprint Workouts: Incorporate sprint workouts to engage the prompt-twitch muscle fibers in the glutes.

Exercises to Activate Your Glutes

Here are three effective exercises to help wake up your glutes:

Glute Bridges

1. Lie on your back with knees bent and feet flat.
2. Squeeze glutes and lift hips off the floor, forming a straight line.
3. Hold briefly, then lower hips.

Donkey Kicks

1. Start on hands and knees, engaging abs.
2. Lift one knee, bending it at 90 degrees, and press foot toward the ceiling.
3. Squeeze glute at the top, then return to starting position.

Clamshells

1. Lie on your side with knees bent and stacked.
2. Keeping heels together, raise top knee without tilting pelvis.
3. Hold briefly, then lower knee.

The Future of Movement and Gluteal Health

As awareness of dead butt syndrome grows, we can expect to observe a greater emphasis on movement integration in daily life. This could include:

• Workplace Wellness Programs: Companies may invest in standing desks, movement breaks, and ergonomic assessments to promote employee health.
• Technology-Driven Reminders: Wearable devices and apps could provide personalized reminders to move and activate gluteal muscles throughout the day.
• Increased Focus on Functional Fitness: Fitness programs may prioritize exercises that improve functional movement patterns and address muscle imbalances.
• Preventative Physical Therapy: More people may seek preventative physical therapy to identify and address potential movement issues before they lead to pain or injury.

FAQ

• What are the symptoms of dead butt syndrome? Lower back pain, hamstring discomfort, hip pain, and a feeling of weakness in the glutes.
• Can dead butt syndrome be prevented? Yes, by minimizing sitting time and incorporating regular glute-strengthening exercises.
• Is dead butt syndrome serious? It can lead to chronic pain, injury, and decreased functional ability if left untreated.
• Who is at risk? Anyone who spends a lot of time sitting, including office workers, drivers, and those who enjoy sedentary leisure activities.

Don’t let your glutes fall asleep! Prioritizing movement and incorporating targeted exercises into your routine can help you prevent dead butt syndrome and maintain a healthy, active lifestyle.