Gluteal amnesia (dead butt syndrome): causes, symptoms, and how to fix it

When you sit at a desk for most of the day, your butt may start to feel the effects. It might feel numb or sore, or you may notice that your glutes (butt muscles) don’t seem to engage as much during exercise.

People sometimes call this gluteal amnesia or dead butt syndrome. While not a formal medical diagnosis, it describes a pattern in which your glutes become less active, and as a result, surrounding muscles start taking on more load.

“We spend a lot of time sitting at our computers, but that’s not what our bodies are designed to do,” says Nicholas Mercer, PT, DPT, a physical therapist at Hinge Health. “When the glutes stay in the same position for hours, they may become less responsive during movement.”

If you think you might have gluteal amnesia, know that your glutes aren’t permanently damaged or truly “asleep.” Your body has simply adapted to how you have been moving. By incorporating more frequent physical activity and targeted strengthening exercises, your glutes can become stronger and more responsive again.

Here’s what causes gluteal amnesia, how to recognize it, and which targeted exercises Hinge Health physical therapists recommend to help your glutes work more effectively.

What is gluteal amnesia?

Gluteal amnesia is an informal term for difficulty activating your glute muscles efficiently. It may develop when you spend long periods sitting or do not regularly use your glutes through a variety of movements.

“It’s similar to losing some muscle memory,” Dr. Mercer says. “Your brain may not automatically recruit the glutes as effectively as it once did.”

The glutes are a group of three muscles (gluteus maximus, gluteus medius, and gluteus minimus) that help extend and rotate your hips, stabilize your pelvis, and support activities such as walking, climbing stairs, standing up, and running. When they aren’t contributing as much as they could, nearby muscles in your hips, thighs, and lower back may take on more of the workload.

For example, when you sit often, your hip flexors (muscles at the front of your hip) can tighten. This may make it harder for your glutes to contribute as much, says Dr. Mercer, so neighboring muscles may pick up more of the work. “It’s a bit of a chicken-and-egg situation,” he says. “When your hip flexors tighten, does that lead to glute weakness or vice versa?” 

Bodies naturally find different ways to complete a movement. But over time, relying heavily on surrounding muscles may contribute to symptoms of muscle imbalances, such as muscle tightness and fatigue.

But remember your body is adaptable, Dr. Mercer says. “Just as your glutes adapt to less activity, they can adapt to regular movement and strengthening.”

Causes of gluteal amnesia

As is the case with most sensations or musculoskeletal conditions, there’s rarely one single cause. Gluteal amnesia usually develops through a combination of prolonged inactivity, limited movement variety, and movement patterns that rely more heavily on other muscles.

• Prolonged sitting. Sitting places your hips in a flexed position and keeps your glutes relatively inactive. That isn’t harmful on its own, but staying in the same position for many hours can make the muscles feel stiff or less ready to engage when you stand up or exercise. “The issue is not sitting itself,” Dr. Mercer says. “It’s spending too much time in any one position without giving your muscles other types of input.” Taking brief movement breaks throughout the day can help your glutes stay active without requiring a big workout.

• Sedentary lifestyle. Dead butt syndrome is not limited to people who sit all day. You could also spend much of the day standing without challenging your glutes through movements such as squatting, stepping, hinging, or walking uphill. “Regular activity gives your glutes a reason to become stronger,” Dr. Mercer says. “The more ways you use them, the better prepared they are to support you.”

• Improper exercise form. You can exercise regularly and still have difficulty engaging your glutes. “Our brains are good at getting the job done, but sometimes that means our bodies don’t do it efficiently,” notes Dr. Mercer. You may do an exercise that’s meant to strengthen your glutes, like a glute bridge, but end up working your hamstrings (back of thigh muscles) instead. This doesn’t mean you are doing the exercise “wrong,” but adjusting your position, range of motion, or technique may help the intended muscles contribute more.

• Previous injury or pain. Pain in your back, hip, knee, or leg can temporarily change how you move. You may shift your weight, shorten your stride, or tense nearby muscles to protect the sensitive area. “Your body may adopt a protective movement pattern when something hurts,” Dr. Mercer says. “Sometimes that pattern sticks around even after the original pain improves.” Gradually rebuilding strength and confidence can help your body become comfortable using your glutes again.

• Muscle imbalances. Your glutes work alongside your hip flexors, core, hamstrings, and other hip muscles. If some of these muscles are much stronger, tighter, or more active than others, your movement patterns may shift. For instance, people who rely heavily on their hip flexors during sports, dance, or daily activities may find that their glutes contribute less during certain movements. Targeted strengthening and varied movement can help restore a more balanced pattern.

Symptoms of gluteal amnesia

Gluteal amnesia doesn’t always lead to noticeable symptoms. You might just feel that your glutes are difficult to engage during exercise or that other muscles fatigue first. Possible signs include:

• Difficulty feeling your glutes work during bridges, squats, or lunges

• Tightness or fatigue in your hamstrings or lower back

• Hip or knee discomfort

• Feeling less stable when standing on one leg

• Difficulty with activities such as climbing stairs, running, or rising from a chair

• A numb or “asleep” sensation after sitting for a long time

These symptoms can have many possible causes, so they do not automatically mean you have gluteal amnesia. 

Note: Persistent numbness, weakness, or pain should always be evaluated by a healthcare provider.

How movement can help gluteal amnesia

Movement is how you remind your glutes what they’re capable of doing. “You want to give both your brain and your body a reason to adapt,” Dr. Mercer says. “When you practice an exercise and intentionally use your glutes, you strengthen both the muscle and the signal telling it to contract.”

Targeted exercises can help improve strength and coordination, but your everyday movement matters, too. Walking, standing up regularly, climbing stairs, and changing positions throughout the day all give your glutes opportunities to contribute.

“The key is frequent movement,” Dr. Mercer says. “The more often you get up and use your glutes, the easier it becomes for them to participate when you need them.”

Together, these exercises build glute strength while helping your body become more efficient at recruiting those muscles. Bridges and clamshells provide focused activation, while monster walks, single-leg deadlifts, and fire hydrants challenge your glutes during more dynamic movement.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent gluteal amnesia

Gluteal amnesia often improves with targeted strengthening and more frequent movement. The same habits can also help keep your glutes active and reduce the chance that symptoms return.

• Change positions throughout the day. “Your next position is your best position, meaning the more often you move, the more opportunities your glutes have to engage,” Dr. Mercer says. Try alternating between sitting, standing, and walking throughout the day. Even a brief walk, a few squats, or standing up during a phone call can help.

• Maintain a regular exercise routine. Exercises such as bridges, clamshells, monster walks, and deadlifts can help your glutes stay strong and responsive. Aim to include glute-focused movements a few times per week, depending on your fitness level and routine.

• Stretch and move your hips. If you spend a lot of time sitting, your hips may feel stiff. Gentle hip flexor stretches and movements that take your hips through different ranges of motion can help you feel more comfortable and make it easier to recruit your glutes during everyday activities.

• Strengthen complementary muscle groups. Your core, hips, hamstrings, and lower back all help stabilize your pelvis and support everyday movement. A balanced routine that trains these areas together can improve coordination and reduce the need for one muscle group to do all the work.

When to see a doctor

Gluteal amnesia often improves on its own with simple management. But if your symptoms are severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Numbness or tingling that does not improve when you change positions or move

• Severe pain that limits walking or other daily activities

• Symptoms that continue after several weeks of consistent movement and strengthening

• Sudden weakness in your hips or legs

• Pain accompanied by unexplained weight loss

• Changes in bowel or bladder control

PT tip: Focus on quality over quantity

You don’t need to do 100 glute bridges a day to make progress. “You are better off doing a smaller number with good control,” Dr. Mercer says. “Pay attention to whether you feel your glutes working rather than rushing through the exercise.” If you mostly feel an exercise in your hamstrings or lower back, try reducing the range of motion, slowing down, or adjusting your position. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Sadler, S., Cassidy, S., Peterson, B., Spink, M., & Chuter, V. (2019). Gluteus medius muscle function in people with and without low back pain: A systematic review. BMC Musculoskeletal Disorders, 20(1). doi:10.1186/s12891-019-2833-4

3. Neto, W. K., Soares, E. G., Vieira, T. L., Aguiar, R., Thiago Andrade Chola, de, V., & Gama, E. F. (2020). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Journal of Sports Science & Medicine, 19(1), 195. https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/

4. Buckthorpe, M., Stride, M., & Villa, F. Della. (2019). ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS – A CLINICAL COMMENTARY. International Journal of Sports Physical Therapy, 14(4), 655. https://pmc.ncbi.nlm.nih.gov/articles/PMC6670060/