What is ‘dead butt syndrome’ — and how do you fix it?

‘Dead butt syndrome’, or gluteal amnesia, is the nickname for glutes that stop firing properly after long periods of sitting. Your lower back and hamstrings take over — and often start to ache.

Signs to look for

• You feel glute bridges mostly in your hamstrings or lower back.
• Your hip drops when you stand on one leg.
• Your lower back aches after a long day at your desk.

Wake them up

Start with gentle activation before work: glute bridges, clamshells and donkey kicks, done slowly with a hand on the muscle so your brain can find it. After a couple of weeks, add strength work like single-leg bridges and split squats.

Every hour, stand up and squeeze your glutes ten times. Small, often beats big, rarely.