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Do You Have Dead Butt Syndrome?

Yes, I asked if you have dead butt syndrome. This most likely sounds like something one of our staff members made up, but no dead butt syndrome is the real deal. Now time to decide what’s worse, the fact that it’s an actual syndrome, or the fact that majority of those reading this article may have it.

So what is dead butt syndrome?

Dead butt syndrome is when the gluteus medius stops firing properly. This can lead to lower back pain, knee pain, hip pain, and ankle issues. These different issues are due to your body using other muscles to compensate for the imbalance.

Research shows that Americans sit for about ten hours a day, which is almost half of the day (no these statistics do not include sleeping hours). The glutes are one of the largest muscles in the body, yet for most they are regularly unused. This lack of movement is caused by poor health behaviors, sedentary lifestyles, and remaining seated for hours at a time.

Sit Less

Our glutes are extremely important, especially for stability. Many are unaware but they play a handful of important roles, such as keeping us upright. The seated position, and constant lengthening of the glutes does major harm to these muscles.

It would be useful for those that have an office/desk job to get a standing desk. Standing helps to decrease the damage done by sitting for hours on end. 

Get Moving

If you can’t get a hill/stair workout in or go for a run, walk! Walking will help your glutes to activate to about 20 to 40 percent of their maximum contraction. Again the seated position does no justice for our glutes, and keep them inactive.

Go for a run if you are willing and able to activate your glutes to 80 to 90 percent of their maximum contraction. 

Increase Mileage 

While running, women work their gluteus maximus 53% more than men, but that also means their glutes fatigue that much faster. In order to increase that muscle endurance, it’s beneficial to go that extra mile and keep going. This is also a preventative measure that can help prevent overuse injuries like runners knee.

Squat It Like It’s Hot

I won’t guarantee that it will give you a bigger butt, but squatting will strengthen your glutes. Add in squats to your workout routine, and it doesn’t have to be heavyweight squats body weight will work as well.

Widen your stance while squatting, the wider the stance the more you work your glutes. 


Article written by GUADS member Breanna, with contributions from shape.com

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