Additional Advice: Posture Matters For Gluteal Muscle Health
Mar 21, 2025
"Doctor, is my butt dead?"
"If you're alive, how can your butt be dead?"
"Can a dead butt be revived?"
Recently, Dr. Liu Zhenlong, Associate Chief Physician of the Department of Sports Medicine at Peking University Third Hospital, has frequently heard a new term from his patients-"Dead Butt Syndrome", along with many concerns about gluteal health.
Herbal Cistanche Supplements For Dead Butt Syndrome
Lower back pain and joint pain may be caused by gluteal muscle inactivity
Dr. Liu Zhenlong explains, "Dead Butt Syndrome" is a vivid way to describe gluteal muscle inactivity, but there's no need to panic over the term. In medical terms, it is also known as 'Gluteal Amnesia Syndrome.' This condition occurs when prolonged sitting or reduced physical activity causes the gluteal muscles to become inactive, lose strength, and atrophy.
In Dr. Liu's clinic, many patients experiencing lower back and joint pain actually suffer from gluteal muscle inactivity. However, patients often feel confused, touching their buttocks and wondering: "I don't feel pain or discomfort-how can there be a problem?"
What they may not realize is that the gluteal muscles play a crucial role in connecting different parts of the body. Their strength and condition are vital for maintaining overall balance and stability.
"The gluteal muscles not only affect the stability of the pelvis, lumbar spine, and hip joints but are also closely related to conditions such as lower back injuries, chronic lower back pain, sacroiliac joint inflammation, and various hip joint issues. Strengthening and maintaining gluteal muscle health is crucial for preventing and treating these conditions."
Dr. Liu explained to reporters from China Youth Daily that the gluteal region contains seven major muscles:
Gluteus maximus
Gluteus medius
Gluteus minimus
Piriformis
Obturator internus
Quadratus femoris
Obturator externus
These muscles tightly connect the torso, pelvis, and lower limbs, acting as both a "transit hub" and a "core stabilizer." When the gluteal muscles weaken or atrophy, a series of health problems may follow.
Pelvic instability: If the gluteal muscles are imbalanced, pelvic stability can be affected, leading to anterior tilt, posterior tilt, or even rotational misalignment.
Lower back instability: Weak gluteal muscles reduce lumbar spine stability, increasing the risk of lumbar facet joint dysfunction, lower back strain, and even herniated discs.
Sacroiliac joint instability: The sacroiliac joint relies on strong gluteal muscles for stability. Chronic gluteal muscle weakness or fatigue can lead to sacroiliac joint instability, resulting in sacroiliac joint inflammation and pain.
Hip joint issues: Insufficient gluteal muscle strength can cause hip joint instability, leading to pain in the groin, outer thigh, or buttocks. Over time, this may develop into hip arthritis.
Can "dead" gluteal muscles be revived?
"For individuals who sit for long hours-typically more than two to three hours a day-gluteal muscle atrophy is almost inevitable," says Dr. Liu Zhenlong.
He has observed that while some ergonomically designed chairs can provide temporary relief from discomfort caused by prolonged sitting, true improvement in health comes from active exercise. The good news? "Dead" gluteal muscles can be reactivated through targeted training.
Dr. Liu recommends incorporating glute-focused exercises into daily routines, such as:
Glute bridges
Squats (ensuring proper form and focusing on glute activation)
Kettlebell swings
These exercises effectively engage the glutes and surrounding muscle groups, stimulating muscle contraction, reactivating muscle fibers, and promoting strength development.
He suggests performing these exercises daily, doing three sets of 15 repetitions per exercise, adjusting the intensity based on individual fitness levels. It's essential to exercise within one's limits and avoid pushing too hard to prevent injury.
By adopting a consistent exercise routine, anyone can "revive" their glutes, improve posture, enhance stability, and reduce the risk of pain and injury.
Dr. Liu Zhenlong also emphasizes that poor posture in daily life can negatively affect gluteal muscles.
When standing, ensure even weight distribution on both feet and avoid prolonged poor standing postures, leaning to one side, or adopting slouched positions like the "Ge You slouch" (a famous relaxed, collapsed sitting posture in China).
These habits can lead to uneven muscle strength distribution, causing asymmetrical muscle issues over time.
No Need to Obsess Over a "Perfect Butt"
How can you tell if your glutes are healthy?
Dr. Liu explains that, from a medical perspective, as long as you don't experience lower back pain, joint pain, or gluteal discomfort related to muscle issues, your glutes are likely fine.
However, many people not only want healthy glutes but also aesthetic ones.
Is a "hip dip" (indentation on the sides of the buttocks) a problem?
Dr. Liu reassures that everyone's body structure is different, and there's no need to force a certain shape.
The shape of the buttocks is determined by a combination of bone structure, muscle, and fat.
The buttocks sit between the top of the pelvis and the femur (thigh bone).
A wider, flatter pelvis with a shorter distance between the pelvis and femur leads to a rounder, fuller appearance.
A narrower, longer pelvis with a greater distance between the pelvis and femur naturally creates a more noticeable indentation (hip dip).
Beyond genetic bone structure, gluteal muscle atrophy can also contribute to hip dips.
One of the main causes is atrophy of the gluteus maximus.
Types of Gluteal Muscle Atrophy: Pathological vs. Physiological
Gluteal muscle atrophy can be either pathological or physiological.
1. Pathological Atrophy (Medical Condition)
Gluteal Contracture Syndrome (a congenital condition)
Some people are born with fibrous bands in the gluteal muscles, which can compress the muscle, restrict its growth and flexibility, and lead to atrophy and indentations.
This condition limits gluteal function and may result in scar-like adhesions.
Post-injection muscle atrophy
Frequent injections in the buttocks (especially during childhood) can cause localized bleeding and scar tissue formation, leading to muscle atrophy and indentations.
Symptoms of Gluteal Contracture Syndrome:
Difficulty crossing legs (e.g., struggling to sit with one leg over the other).
Limited range of motion when squatting.
Needing to spread legs apart or hearing joint clicking sounds when attempting to squat.
Dr. Liu notes that purely pathological gluteal atrophy is difficult to improve with exercise alone.
2. Physiological Atrophy (Lack of Muscle Use)
If hip dips are caused by muscle weakness rather than a medical condition, targeted strength training can help improve the shape and function of the glutes.
Exercises like glute bridges, squats, and hip thrusts can effectively build muscle and reduce the appearance of indentations.
Final Advice: Focus on Health Over Perfection
Dr. Liu encourages people to adopt a healthy mindset and not obsess over achieving a "perfect butt."
Whether your goal is gluteal fullness or overall health, the key is to reduce prolonged sitting and engage in regular glute-strengthening exercises.
Understanding the root cause of your gluteal shape (whether due to bone structure, muscle atrophy, or a medical condition) is crucial in choosing the right approach-whether it's exercise, medical intervention, or both.
Ultimately, prioritizing strength and functionality over aesthetics will lead to better long-term health and well-being.
