03/08/2025
Prolonged sitting can lead to “dead butt syndrome,” where your glutes become inactive, causing your back, knees, and hips to compensate and bear the load. This imbalance not only strains these areas but also heightens the risk of injury. It’s time to awaken your glutes and restore balance. DM “WAKE UP” to fix it.
1. Activate & Strengthen Your Glutes
Glute Bridges – 3 sets of 15 reps
Clamshells – 3 sets of 15 reps per side
Fire Hydrants – 3 sets of 12 reps per side
Bulgarian Split Squats – 3 sets of 10 reps per leg
Hip Thrusts – 3 sets of 12 reps
2. Stretch & Mobilize Your Hips
Tight hip flexors can shut down your glutes. Try:
Hip Flexor Stretch – Hold for 30 sec per side
Pigeon Pose – Hold for 30 sec per side
Figure-4 Stretch – Hold for 30 sec per side
3. Fix Your Sitting Habits
Take standing/walking breaks every 30–60 minutes
Use a standing desk or sit on a stability ball
Engage your glutes when standing or walking
4. Get Chiropractic & Soft Tissue Work
Adjustments help restore pelvic alignment, reducing compensation patterns
Massage, cupping, or myofascial release can help break up restrictions
Consistency is key! A few minutes a day can reactivate your glutes, improve posture, and prevent pain. If your symptoms persist, a chiropractor or physical therapist can help create a customized plan.
San Diego
