4 Exercises That Will Help You Avoid Dead Butt Syndrome
Riding in the car, sitting at a desk, and/or lounging on the couch may be preventing us from living long, healthy lives. Spending prolonged periods of time participating in those activities could cause the dreaded “dead butt syndrome.” This condition, also known as gluteal amnesia, occurs when the gluteal muscles forget how to function properly due to inactivity and prolonged periods in the seated position. Recent research suggests that a large percentage of Americans spend approximately 9.5 hours a DAY in the seated position (source).Â
The best way to combat the so-called “epidemic of the desk-bound” is through regular movement and exercise. More specifically, you’ll want to incorporate exercises that improve the flexibility and strength of the glute muscles into your regular training program. Improving glute strength is often an aspect of the customized training programs the trainers at Tampa Strength design for their South Tampa clients. The following videos highlight four specific exercises that you’d perform at Tampa Strength if you were interested in avoiding dead butt syndrome.
Bodyweight Single Leg Hip Thrust
Sit on your butt and place your upper back on the edge of a bench or barbell. Place your left foot close to your butt with the right foot hovering off the ground. Drive your left foot into the floor and push your hips towards the ceiling. Hold the end range, you should be in a reverse tabletop position, for 2-3 seconds, then return to the starting position. Repeat for the desired number of reps then switch legs. Make sure the heel is directly underneath your knee at end range.
This movement enhances unilateral glute strength and hip mobility.
Mini Band Quadruped Kickbacks
Set up in quadruped/tabletop position with a mini band on the arches of your feet. Maintaining a neutral spine, kick your right leg straight back. Make sure the toes of your right leg stay pointed to the ground and the heel is no higher than your hip. Repeat the movement for 5-10 repetitions, then repeat on the opposite leg.
This movement enhances glute and core strength.
Dumbbell Staggered Deadlift
Set up in a staggered stance, holding dumbbells. Hinge at your hips, bringing your chest and head towards the floor. Then return to the starting position by pushing the ground away with your feet & standing tall. Complete 5-8 repetitions, then repeat the process with the opposite foot staggered back. Maintain a neutral spine position throughout the movement.
This movement enhances unilateral glute and hamstring strength.
90/90 lift with knee extension
Sitting on the floor, set up your legs in the 90/90 position. The heel of the lead leg should be in line with the knee of the trail leg. Lift the trail leg, while maintaining the 90/90 position, then extend from the knee. Return the leg to the bent position, then place it back on the floor. Repeat movement for 5-10 reps, then switch legs.
This movement enhances hip mobility and adductor strength.
Give these movements a try if you’re interested in avoiding the epidemic of the desk-bound, dead butt syndrome. Check out our YouTube channel if you’re looking for more exercises.
If you’re ready to experience how Tampa Strength’s customized workout programs can benefit you, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.