{"id":90626,"date":"2025-03-07T17:17:31","date_gmt":"2025-03-07T16:17:31","guid":{"rendered":"https:\/\/runlovers.it\/?p=90626"},"modified":"2025-03-07T11:29:29","modified_gmt":"2025-03-07T10:29:29","slug":"gluteus-amnesia-syndrome-we-need-to-find-a-better-name-for-this-syndrome","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/gluteus-amnesia-syndrome-we-need-to-find-a-better-name-for-this-syndrome\/","title":{"rendered":"What is dead butt syndrome?"},"content":{"rendered":"<hr \/>\n<ul class=\"td-arrow-list\">\n<li><strong>&#8220;Dead Butt Syndrome&#8221;-or &#8220;dull&#8221; buttocks syndrome-can impair running.<\/strong><\/li>\n<li><strong>There are several causes: you spend too many hours sitting, you have the wrong running technique, and you don&#8217;t do enough targeted exercises.<\/strong><\/li>\n<li><strong>But there is a solution: specific workouts and more attention to posture.<\/strong><\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">P<\/span>erhaps you\u2019ve experienced it yourself, or you know someone who has\u2014or still does. It could be slowing you down, even causing you pain. The problem? Your glutes aren\u2019t working as they should. And since the gluteus is the largest muscle in the body, you can imagine why that\u2019s a big deal.<\/p>\n<p class=\"p1\">Yet, you exercise, you run, you feel fit\u2014but something\u2019s off. Maybe it\u2019s a nagging ache in your lower back. Maybe your hamstrings always feel like over-stretched violin strings. And worst of all? You can never quite unleash the power you know (or think) you have when running.<\/p>\n<p class=\"p1\">If any of this sounds familiar, you might be dealing with a phenomenon that has a funny name but frustrating consequences: it\u2019s called <span class=\"s1\"><b>\u201cDead Butt Syndrome.\u201d<\/b><\/span> or, in medical terms, <span class=\"s1\"><b>gluteal amnesia.<\/b><\/span><\/p>\n<h3>Wake up!<\/h3>\n<p class=\"p1\">Your glutes aren\u2019t just the biggest muscles in your body\u2014they\u2019re among the most powerful (though, technically, your jaw muscles take the top spot). They play a crucial role in running, which means if you\u2019re suffering from gluteal amnesia, it\u2019s like your engine is stuck in neutral\u2014or worse, completely seized up.<\/p>\n<p class=\"p1\">Technically, this happens when the gluteus medius and gluteus maximus fail to activate properly. When that happens, your body compensates by recruiting other muscles\u2014overworking your hamstrings, hip flexors, and lower back.<\/p>\n<p class=\"p1\">And when a muscle works harder than it should? You already know how that story ends: pain, tightness, postural imbalances, decreased performance, and a higher risk of injury. All because one (very large) muscle has decided to take a nap.<\/p>\n<p><span style=\"color: var(--td_text_color, #111111); font-family: var(--td_default_google_font_2, 'Roboto', sans-serif); font-size: 22px;\">Why it happens (even if you run a lot)<\/span><\/p>\n<p class=\"p1\">If you spend most of your day sitting\u2014at work, in the car, on the couch\u2014your glutes get used to <i>not<\/i> doing their job. And unfortunately, they don\u2019t just snap back to life the moment you start running. In fact, running won\u2019t fix the issue\u2014especially if your form is off or your posture is imbalanced. It could even make things worse.<\/p>\n<p class=\"p1\">The only solution? <span class=\"s1\"><b>Targeted exercises.<\/b><\/span><\/p>\n<h3>Awakening: the exercises you need<\/h3>\n<p class=\"p1\">If these symptoms sound familiar, try these exercises\u2014they won\u2019t do you any harm, even if your glutes are working fine. But first, start with the simplest fix: <span class=\"s1\"><b>sit less.<\/b><\/span> Stand up and move around throughout the day. Then, add these into your routine:<\/p>\n<h4>Glute Bridge<\/h4>\n<figure id=\"attachment_90608\" aria-describedby=\"caption-attachment-90608\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/runlovers.it\/en\/?attachment_id=90608\" rel=\"attachment wp-att-90608\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-90608 size-full\" src=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Glute-Bridge-Stock-Photo-e1741307641712.jpg?resize=696%2C464&#038;quality=75&#038;ssl=1\" alt=\"\" width=\"696\" height=\"464\" \/><\/a><figcaption id=\"caption-attachment-90608\" class=\"wp-caption-text\">Photo: Nikolas_jkd\/DepositPhotos<\/figcaption><\/figure>\n<p class=\"p1\">Lie on your back, feet on the floor, and lift your hips by squeezing your glutes. It looks easy, but if done right, it\u2019s anything but.<\/p>\n<h4>Clamshells<\/h4>\n<figure id=\"attachment_90610\" aria-describedby=\"caption-attachment-90610\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/runlovers.it\/en\/?attachment_id=90610\" rel=\"attachment wp-att-90610\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-90610 size-full\" src=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Clamshell-Sport-e1741307609635.jpg?resize=696%2C464&#038;quality=75&#038;ssl=1\" alt=\"\" width=\"696\" height=\"464\" \/><\/a><figcaption id=\"caption-attachment-90610\" class=\"wp-caption-text\">Photo: Nikolas_jkd\/DepositPhotos<\/figcaption><\/figure>\n<p class=\"p1\">Lie on your side and open\/close your knees using a resistance band. A great move for activating the gluteus medius.<\/p>\n<h4>Donkey kicks<\/h4>\n<figure id=\"attachment_90613\" aria-describedby=\"caption-attachment-90613\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/runlovers.it\/en\/?attachment_id=90613\" rel=\"attachment wp-att-90613\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-90613\" src=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=696%2C464&#038;quality=75&#038;ssl=1\" alt=\"\" width=\"696\" height=\"464\" srcset=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?w=1200&amp;quality=75&amp;ssl=1 1200w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=690%2C460&amp;quality=75&amp;ssl=1 690w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=870%2C580&amp;quality=75&amp;ssl=1 870w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=768%2C512&amp;quality=75&amp;ssl=1 768w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=630%2C420&amp;quality=75&amp;ssl=1 630w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=300%2C200&amp;quality=75&amp;ssl=1 300w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=600%2C400&amp;quality=75&amp;ssl=1 600w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=696%2C464&amp;quality=75&amp;ssl=1 696w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Donkey-Kicks.jpg?resize=1068%2C712&amp;quality=75&amp;ssl=1 1068w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/a><figcaption id=\"caption-attachment-90613\" class=\"wp-caption-text\">Photo: Tonodiaz\/DepositPhotos<\/figcaption><\/figure>\n<p class=\"p1\">On all fours, extend one leg back while keeping your spine neutral. Simple but effective.<\/p>\n<h4>Squats and lunges<\/h4>\n<figure id=\"attachment_90616\" aria-describedby=\"caption-attachment-90616\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/runlovers.it\/en\/?attachment_id=90616\" rel=\"attachment wp-att-90616\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-90616\" src=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=696%2C464&#038;quality=75&#038;ssl=1\" alt=\"\" width=\"696\" height=\"464\" srcset=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?w=1200&amp;quality=75&amp;ssl=1 1200w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=690%2C460&amp;quality=75&amp;ssl=1 690w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=870%2C580&amp;quality=75&amp;ssl=1 870w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=768%2C512&amp;quality=75&amp;ssl=1 768w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=630%2C420&amp;quality=75&amp;ssl=1 630w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=300%2C200&amp;quality=75&amp;ssl=1 300w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=600%2C400&amp;quality=75&amp;ssl=1 600w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=696%2C464&amp;quality=75&amp;ssl=1 696w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Squat-Stock-Photo.jpg?resize=1068%2C712&amp;quality=75&amp;ssl=1 1068w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/a><figcaption id=\"caption-attachment-90616\" class=\"wp-caption-text\">Photo: WhiteBlue\/DepositPhotos<\/figcaption><\/figure>\n<p class=\"p1\">Basic moves\u2014but only if done with proper control and technique.<i><\/i><\/p>\n<h4>Bulgarian split squat (or Bulgarian lunge)<\/h4>\n<figure id=\"attachment_90619\" aria-describedby=\"caption-attachment-90619\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/runlovers.it\/en\/?attachment_id=90619\" rel=\"attachment wp-att-90619\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-90619\" src=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=696%2C464&#038;quality=75&#038;ssl=1\" alt=\"\" width=\"696\" height=\"464\" srcset=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?w=1200&amp;quality=75&amp;ssl=1 1200w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=690%2C460&amp;quality=75&amp;ssl=1 690w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=870%2C580&amp;quality=75&amp;ssl=1 870w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=768%2C512&amp;quality=75&amp;ssl=1 768w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=630%2C420&amp;quality=75&amp;ssl=1 630w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=300%2C200&amp;quality=75&amp;ssl=1 300w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=600%2C400&amp;quality=75&amp;ssl=1 600w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=696%2C464&amp;quality=75&amp;ssl=1 696w, https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/03\/Bulgarian-Split-Squat.jpg?resize=1068%2C712&amp;quality=75&amp;ssl=1 1068w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/a><figcaption id=\"caption-attachment-90619\" class=\"wp-caption-text\">Photo: Asilopez\/DepositPhotos<\/figcaption><\/figure>\n<p class=\"p1\">A single-leg squat with your back foot elevated. Want to make it even tougher? Add weights.<\/p>\n<h4>Sprints and climbs<strong><br \/>\n<\/strong><\/h4>\n<p class=\"p1\">Fast running fires up fast-twitch muscle fibers, boosting glute power.<i><\/i><\/p>\n<h4>Yoga and Pilates<\/h4>\n<p class=\"p1\">Perfect for improving flexibility and body awareness.<i><\/i><\/p>\n<h3 class=\"p1\">The takeaway<b><\/b><\/h3>\n<p class=\"p1\">If you feel like something\u2019s off in your running\u2014whether it\u2019s a lack of power or unexplained aches\u2014it\u2019s worth focusing on <span class=\"s1\"><b>glute strength.<\/b><\/span> And always remember:<\/p>\n<ul>\n<li class=\"p2\">Sit as little as possible.<\/li>\n<li class=\"p2\">Do targeted glute exercises.<\/li>\n<li class=\"p2\">Work on your running form.<\/li>\n<\/ul>\n<p class=\"p1\">Your glutes have been asleep long enough. Time to wake them up!<\/p>\n<p>(Via <a href=\"https:\/\/www.themanual.com\/fitness\/whats-the-deal-with-dead-butt-syndrome\/\">The Manual<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do your glutes look sleepy? Here&#8217;s why you should turn them back on (now) <\/p>\n","protected":false},"author":2,"featured_media":90623,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15211],"tags":[],"class_list":{"0":"post-90626","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What is dead butt syndrome? - Runlovers<\/title>\n<meta name=\"description\" content=\"Do your glutes look sleepy? 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