Let’s Talk Butts!

Do you have gluteal amnesia?  Is your butt just for sitting while your legs do all the work?  Next time you are cycling or running, focus on your glutes and see if they are activated and doing work.  I started noticing that my glutes were not doing much when I was exercising.  I have a job where I sit at a computer all day, so I am a candidate for having Dead Butt Syndrome or gluteal amnesia.

Yes Dead Butt Syndrome is a real thing.  I heard about this for the first time recently when I was learning the correct form for Dead Lifting.  A lot of people have jobs where they sit all day and use their butts as a sitting cushion and that’s about it.  While sitting, the hip flexors are active, and the glutes are inactive.  Over time, this trains the glutes to do nothing and they get weaker.

This pattern continues into cycling and running where the muscles in the legs and hip flexors get the work and the glutes continue to be inactive.

Muscles used in cycling

Activating the Glutes for Cycling

Next time you’re riding or running, try to activate your glutes.  Focus on tightening and firing your glutes on the down stroke while pedaling.  When you’re running, activate your glutes while pushing off with the back leg.  It might take some time and effort to get the glutes activated and working.  If you have a job where you sit all day, take frequent breaks to walk around and stretch.  Try to get the butt muscles firing so they don’t remain dormant.  When you do strength training, do exercises that target the butt.  Let me know how it goes.

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