Do You Have “Dead Butt Syndrome”? How to Tell and What to Do About It

Do You Have “Dead Butt Syndrome”? How to Tell and What to Do About It

What is Dead Butt Syndrome?

Dead butt syndrome, also known as gluteal amnesia, refers to weakening and atrophy of the gluteal muscles. This leads to other muscles compensating and taking on more work than they should, which can result in pain and injuries.

Signs and Symptoms

  • Weak glutes
  • Lower back, hip, or knee pain
  • Muscle imbalances
  • Poor posture
  • Difficulty squatting or getting up from seated position


Dead butt syndrome is often caused by a sedentary lifestyle. Sitting for prolonged periods can deactivate the glutes. Tight hip flexors and weak core muscles can also contribute.

Risk Factors

  • Sitting for long periods
  • Not exercising glutes
  • Previous injuries
  • Poor biomechanics


Prevent dead butt syndrome by incorporating glute strengthening exercises like squats, lunges, and hip bridges into your routine 2-3 times per week. Also focus on posture, core strength, hip mobility, and avoiding long bouts of sitting.


Treat dead butt syndrome with glute activation exercises, targeted strengthening moves, massage, and correcting muscle imbalances. Reduce sitting time, use an exercise ball chair, and take regular movement breaks.


What are some good exercises for dead butt syndrome?

Glute bridges, squats, lunges, clamshells, and hip thrusts are all great exercises to combat dead butt syndrome.

How long does it take to fix dead butt syndrome?

With consistent exercises to activate and strengthen the glutes, most people see improvement in dead butt syndrome within 4-6 weeks.

What happens if you ignore dead butt syndrome?

Ignoring dead butt syndrome can lead to chronic pain, gait abnormalities, arthritis, disc issues, and injuries. Tight hip flexors and hamstrings may also result.

Can massage help with dead butt syndrome?

Yes, massage is very beneficial for releasing tight muscles contributing to dead butt syndrome. Foam rolling and using a lacrosse ball on the glutes can help too.

Is dead butt syndrome serious?

If left untreated, dead butt syndrome can become a serious issue leading to chronic pain and impacting quality of life. The good news is it’s preventable and treatable!