Dead Butt Syndrome

Dead Butt Syndrome: Why It Happens (and How to Bring Your Glutes Back to Life!)

Yes, it sounds funny, but Dead Butt Syndrome (aka gluteal amnesia) is real—and I’ve seen it over and over in my clients. It basically means your glutes have “forgotten” how to activate properly.

Why it happens:

Modern life isn’t kind to our glutes. Hours of sitting in chairs, cars, and couches keep our hips bent and our glutes switched off. Over time, the muscles weaken, our hip flexors tighten, and the body compensates with tension in the low back, hamstrings, and knees.

But here’s what’s fascinating…

In many cultures around the world, dead butt syndrome doesn’t exist. Why? Because they move differently.

Look at the difference:

Children – We all start with strong, active glutes. Babies crawl, squat, climb, and roll with ease. Toddlers can sit in a deep squat for long stretches—it’s their version of resting. Their glutes are constantly firing as they move.

Other cultures – In much of Asia and Africa, deep squatting is still the natural way to rest, cook, and gather. People spend far less time in chairs and far more time moving, carrying, bending, and squatting. Their hips stay open, their glutes stay active, and “dead butt” never enters the conversation.

Baby carrying – Another difference: in many traditional cultures, babies are carried on their mothers’ backs or hips instead of strollers. That constant weight-bearing builds strong glutes in moms and keeps the child in natural, hip-healthy positions. Compare that with hours of stroller sitting, where babies lose out on movement and hip activation.

How to revive your glutes:

✅ Stand up often – Break up long sitting sessions with walking, stretching, and moving.

✅ Squat like a kid – Practice deep bodyweight squats, even if you start by holding onto something for support.

✅ Stretch the front – Open up tight hip flexors with lunges and gentle mobility work.

✅ Strengthen the back – Bridges, clamshells, monster walks, and step-ups train your glutes to fire again.

✅ Massage & bodywork – Targeted release around the hips, low back, and legs can “wake up” sleepy muscles.

Your glutes are your body’s powerhouse—they stabilize your pelvis, protect your back, and give you strength and endurance. The good news? They want to come back online. You just have to give them the chance.

Think less chair, more floor. Less stroller, more carrying. Less passive sitting, more active resting.

Your butt will thank you.