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Night of the living DEAD BUTT!! (exercises to resurrect the rear)

Hallow's Eve is tomorrow so lets talk about one of the freakiest things to have ever happened to mankind:

DEAD BUTT!!


Ok, so it's technically not "dead", and there are plenty of other freaky things to happen to humans, but! Dead Butt Syndrome is a real thing! (Also known as gluteal amnesia)


With the majority of us sitting on our keisters a lot these days, our booties don't stand a chance. Whether it be sitting at your desk, transiting, or sedentary life choices. It is a prime example of "you don't use it, you lose it".


The good news??

We can resurrect our zombie booties and bring them back from the dead!


Butt first! Let's find out WHY this happens to us and what turns our brioche buns into flapjacks:


Our joints are controlled by opposing muscle groups. One to flex (think curling your arm in a bicep curl) and the other to extend (straightening said arm after showing off the guns). They work together in an agonist, working, and antagonist, not working, relationship. When we are in a seated position for extended periods of time our gluteal muscle (Gluteus Medius) "shuts off" and our hip flexors (front of your hips opposite of your glutes) are flexed and tight.


Like most things in nature, our body will take the path of least resistance to perform a move or function. In the case of Dead Butt the hip flexors are already activated by being short and tight. Basically, the glutes peace out and deactivate while the hip flexors do all the hard work. It's referred to as reciprocal inhibition.


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Is my butt dead?!

Now that we know what it is, how do we know if our tush has tapped out?


There are a few tests you can easily do at home to give you a good indication that your glutes have stopped firing.


How to test at home


Single leg standing test: standing with feet about shoulder width apart. With or without holding onto something for support bend one knee and lift that leg up slightly. Try to hold for 30 seconds. If the hip of the raised leg falls or you find yourself "dumping" into your supporting leg, you may have weakened hip abductors (glute medius and minimus). You can place your hands on your hips during the test to feel if one of your hips shifts. This test is also known as the Trendelenburg Test.