Fitness

Back or Knee Pain? Uh-Oh, You May Have ‘Dead Butt Syndrome’

Published

2 months ago

November 14, 2025

Back or Knee Pain? Uh-Oh, You May Have ‘Dead Butt Syndrome’

Nov. 13, 2025 – You won’t find any support groups for dead butt syndrome, aka gluteal amnesia, sleepy glutes, flabby butt, longback, or, for King of the Hill fans, diminished gluteal syndrome.

“They all mean sort of the same thing: weak gluteal muscles,” said Dean Somerset, a clinical exercise physiologist based in Edmonton, Alberta, Canada, and co-author of Rock Solid Resilience.

If you guessed that small, weak, and poorly functioning glutes are often the result of too much sitting and too little exercise, you wouldn’t be wrong, according to Somerset.

Meanwhile, Los Angeles-based physical therapist Chad Waterbury, DPT, has seen it in healthy, fit, active clients, including a few professional athletes. “When we do exercises like squats, deadlifts, lunges, it’s very easy for other muscles to do the work you want the glutes to do,” Waterbury said

In both populations, the glutes stop doing what they should, and that can lead to serious problems up and down the movement chain.

If misfiring glutes force the lower-back muscles to take on loads they’re not meant to handle, the result can be years of back pain. And if the glutes fail to perform their stabilizing role in exercise and sports, you could be looking at chronically sore knees, or perhaps even an ACL injury.

That means the Venn diagram of dead butt sufferers includes people who sit a lot, active people, those with back pain, and those with knee pain. All those people, all that overlap, all those butts.

Is your butt among them?

Putting a Name to the Pain

Stuart McGill, PhD, coined the term “gluteal amnesia” to describe what happens when pain causes people to change how they move.

“In people with longer-term pain, the pattern of nerve pulses distributed to the muscles can become corrupted,” he explained. “The pain kicks off an inhibition pathway, so the brain finds a different way to do the same basic thing.”

That, in turn, changes the way muscles like the hamstrings contribute to the movement.

“But even when the pain has gone away, the brain often remembers the painful pattern,” McGill said. Which means it also forgets how to use the muscles appropriately and efficiently.

McGill, a distinguished professor emeritus at the University of Waterloo and author of Back Mechanic, showed how the process works in a 2013 study. In that paper, he and his co-authors used “gluteal amnesia” and “gluteal inhibition” interchangeably.

The latter term is probably more appropriate, given that some people hear the former and think it implies gluteal dementia, as if the misplaced movement patterns can never be restored.

Fortunately for the gluteally deficient among us, they can. Just not in the way most of us would assume.

Hips, Femur, Knees, and Woes

While McGill was teasing out the connection between gluteal amnesia and back pain, Christopher Powers, PT, PhD, was looking at how abnormal glute activation patterns could lead to knee problems.

“The gluteal muscles control the femur,” he explained. “The femur’s half the knee joint. So by definition, the gluteal muscles control half the knee.”

Powers is associate chair of the Division of Biokinesiology and Physical Therapy at the University of Southern California, where he studies the root causes of the lower-body injuries. And he addresses a lot of them with the athletes and patients he sees at the Movement Performance Institute in Los Angeles, which he founded and owns.

His research has shown that a key function of the gluteal muscles is to prevent the femur from rolling inward during sports, exercise, or everyday physical activities.

“Once you stop using the muscle, the brain kind of forgets about it,” Powers said. “You lose the neural connectivity.”

And if the brain forgets how to stabilize the femur, just about anything you do, from walking to landing after a jump, will put stress on your knee joints.

How to Know if Your Butt is Dead or Dying

Remember, given that sedentary and active people have this issue, aside from chronic knee or back pain, you may not be able to tell if your glutes are firing properly or improperly.

Waterbury recommends this self-test: the single-leg glute bridge.

Lie on your back with one leg lifted out straight and the other leg bent at a 45-degree angle with the foot flat on the floor. Your thighs should be parallel. Raise your butt so your thighs and torso form a straight line.

Hold that position for 20 seconds (or as long as you can up to 20), while paying close attention to which muscles you feel are working the hardest. Lower your hips and repeat with the other leg.

If you felt the strongest contraction in your hamstrings or lower back, instead of your glutes, you need to improve your gluteal activation. Also, muscle imbalances are common, so it’s also not unusual for you to feel weaker in one glute or the other.

Two of Powers’s studies offer encouraging news for those whose glutes have lost their way.

The first, published in 2016, found that a week of glute-activation exercises increased neural drive to the muscles.

A follow-up, published in 2022, found that the same exercise protocol made the muscles more able to stabilize the femur.

So let’s take a look at the program.

Wake Up, Dead Butt

Powers’s program includes just three exercises, all of which may look familiar: clamshell, side-lying hip abduction, and fire hydrant.

Even if you haven’t used the exercises in your own routines, you’ve probably seen other people doing variations of them.

Here’s the catch: To do the program correctly, you have to forget what you’ve done or seen.

Instead of doing sets and reps, you’ll hold each position for up to a minute at a time. And you’ll need to do the program almost every day.

“When you do reps – up and down, up and down – the focus tends to be on the movement,” Powers said. Isometric holds like these require something else: intense concentration on squeezing the muscle in one continuous position.

That extended muscle activation allows the brain to reopen its channels of communication. If you follow the isometric holds with exercises that use the glutes, like squats or step-ups, you reinforce those neural signals.

To get the most out of the exercises, you’ll want to use a miniband positioned around your thighs, just above your knees. When you can hold a position for a full minute, use a more challenging band the next time.

Here’s a closer look at each exercise.

Clamshell

Lie on your side with your legs together and your hips and knees bent 45 degrees.

Lift your top knee straight up while keeping your feet in contact with each other.

Feel the squeeze in your glutes and hold for up to a minute. Switch sides and repeat.

Side-Lying Hip Abduction

Lie on your side with your top leg straight and bottom leg bent at the knee about 45 degrees.

Lift your top leg up and slightly back.

Feel the squeeze in your glutes and hold for up to a minute. Switch sides and repeat.

Fire Hydrant

To Powers, the fire hydrant is the best of the activation exercises. “If I were to pick one, I’d take it over the other two,” he said.

But it’s also the trickiest one to get right, since you’re asking your glutes to perform three functions, as you’ll see:

Kneel on all fours with your hips parallel to the floor and your hands shoulder-width apart.

Without shifting your hips, lift one leg up (hip abduction) and back (hip extension). Position your thigh so it’s neither perpendicular to your torso (straight out to the side) nor aligned with it (straight back), but instead about halfway between those two points. (It’s called “fire hydrant” because you’re mimicking a dog doing what a dog does to a fire hydrant.)

Now turn your thigh outward (external rotation) until you feel tension in the band.

The goal isn’t to achieve any particular range of motion. It’s to reach a position you can hold while keeping your hips level with the floor.

Hold for up to a minute, switch sides, and repeat.

Restoring Your Seat of Power

People in Powers’s studies did three isometric holds of each exercise, with each leg, twice a day for seven consecutive days.

But Waterbury, who studied under Powers at USC, uses a streamlined version of the program with clients, athletes, and patients.

Start with these exercises:

Clamshell, 30 seconds per side
Side-lying hip abduction, 30 seconds per side
Fire hydrant, 30 seconds per side

Do the exercises six days a week for four weeks, either on their own or as part of a warmup before a workout. “That’s plenty to get the glutes activated,” Waterbury said.

After four weeks, do the exercises three times a week, preferably before a strength workout that includes squats, deadlifts, lunges, or other movements that use your glutes in coordinated action with other lower-body muscles.

You can also do more advanced versions of the exercises, as Waterbury demonstrated in this video.

What matters most, he emphasized, is that you make these isometric holds a permanent part of your fitness routine.

“Too many things we do throughout the day make your glutes want to shut down again,” he said.

Ultimately – and this is pretty good life wisdom – it’s a lot easier to keep your butt alive and well than it is to bring it back from the dead.

Fitness

Physical Fitness Movies and Shows to Keep You Motivated Toward Your Goals

Published

57 minutes ago

January 9, 2026

Press Room

Physical Fitness Movies and Shows to Keep You Motivated Toward Your Goals

The New Year is a time when many of us feel motivated to think more about our physical fitness. Lift heavier weights. Run longer distances. Shave a few seconds off that mile time. Whether you’re looking to hit a new PB or simply incorporate more movement into your daily routine, it’s easier to reach your goals if you surround yourself with positive affirmations about staying consistent and practicing discipline.

Lock in by watching these movies and shows that celebrate a good sweat session. You can stream these titles while climbing the Stairmaster, foam rolling after the gym, or enjoying a well-deserved rest day in a cozy, horizontal position. After all, visualization is one way to gear up to get moving — and it can be done from the comfort of your couch.

Final Draft

It’s never too late to restart a fitness journey. This Japanese series gathers together twenty-five former professional athletes — some of whom had no choice but to walk away from their respective sports, and others who retired on their own terms. They take part in a high-stakes survival competition, and the winner is awarded 30 million yen to kick-start their second-chance career. Among the participants: baseball legend Yoshio Itoi, soccer icon Yoshito Ōkubo, and three-division boxing world champion Hozumi Hasegawa.

Lorena, Light-Footed Woman

The sport of running is hard enough, but tackling a long-distance race without some good sneakers is a whole new kind of challenge. This short documentary introduces Lorena Ramírez, the member of Mexico’s Rarámuri community who earned the world’s attention in 2017 by competing in the Cerro Rojo UltraTrail, an ultramarathon of over 30 miles. She did so while wearing huaraches — traditional Mexican sandals — as well as her trademark long skirt and other customary indigenous garb.

The Other Shore: The Diana Nyad Story

Diana Nyad first gained acclaim in 1975 for swimming around Manhattan in record time. This documentary follows the long-distance swimmer as she pursues a perilous goal — swimming from Cuba to Florida without the use of a protective shark cage — a journey she attempts repeatedly, up until the age of 63. Afterward, queue up Nyad, the dramatic take starring Annette Bening as the athlete and Jodie Foster as her best friend and trainer, Bonnie Stoll.

Physical: 100

This search for the ultimate physique in Korea caught the attention of fitness lovers worldwide — for good reason. In this unique tournament, 100 athletes, bodybuilders, and military professionals take part in daunting challenges that test raw strength, speed, endurance, and technique. They face off in various trials until there’s only one competitor left standing. Want even more rivalry? Queue up Physical: Asia, the continent-wide spin-off in which athletes compete in teams representing their countries of origin.

SPRINT

This docuseries closely follows the world’s fastest athletes as they ready their bodies, minds, and spirits to compete in the 2024 Olympic Games in Paris. Created by the same team behind Formula 1: Drive to Survive, these episodes zoom in on American sprinters Gabby Thomas, Noah Lyles, Fred Kerley, Twanisha ‘TeeTee’ Terry, Kenny Bednarek, and Melissa Jefferson-Wooden, as well as runners from the UK, Ivory Coast, Italy, Jamaica, and Kenya. Watching these elite runners prove what the human body is capable of is apt inspiration for athletes at any level.

Tour de France: Unchained

Go behind the scenes of the world’s most thrilling race on two wheels: the Tour de France, the famed road cycling competition that spans approximately 2,200 miles over a period of three weeks. In each of its three seasons, the series embeds with multiple teams as they race while dealing with terrain, injury, and other setbacks. These episodes track the annual men’s competition in 2022, 2023, and 2024.

Ultimate Beastmaster

After countless hours of training, contestants take on the supersized obstacle course called “The Beast.” Produced by and featuring Sylvester Stallone, the international competition made history when it debuted with six localized versions in various countries, all featuring different competitors, hosts, and languages of origin. (The U.S. edition is hosted by Terry Crews and Charissa Thompson.) Also available to stream: Ultimate Beastmaster Mexico, hosted by Inés Sainz and Luis Ernesto Franco.

Fitness

Brazilian jiu-jitsu helped me find joy in movement again—here are three of my favorite solo moves you can do at home

Published

13 hours ago

January 9, 2026

Press Room

Brazilian jiu-jitsu helped me find joy in movement again—here are three of my favorite solo moves you can do at home

If you’re looking for a way to move your body that builds strength, boosts your mobility and improves your mental agility, you need to try Brazilian jiu-jitsu (also known as BJJ).

Many people assume martial arts aren’t for them. I certainly never thought it was something I would enjoy. Working as a fitness writer, I’ve tried countless forms of exercise over the years, but grappling on the floor with a stranger had never appealed to me.

But when I recently tried BJJ, I discovered there’s much more to it. Not only did I learn lots of new skills in one session, it also challenged my strength, fitness and mobility—and I was laughing almost the whole time.

I now believe it’s one of the best ways for people of any age to move, especially if you have longevity in mind.

What is Brazilian jiu-jitsu?

BJJ is a martial art involving grappling, which often looks like rolling around on the floor with a partner. But it isn’t about sheer force—it involves specific sequences and techniques, like chokes and headlocks, to come out on top.

What are the benefits of Brazilian jiu-jitsu?

BJJ can be beneficial at any age.

“One of the best parts of jiu-jitsu, especially at the beginning, is body control and body awareness—you start to become conscious of your weight distribution, like where you’re placing your feet,” says Nia Blackman, a black belt and coach at ARMA, a BJJ gym in Clapham, London.

It’s also great for cognitive function, setting it apart from other forms of exercise. “In combat sports, there’s a lot of decision making,” says Blackman. “Jiu-jitsu really helps with staying calm under pressure, too.”

It’s also a fantastic way to develop your range of motion and flexibility. “It very much ties into mobility because the more mobile you are, the more you can flow,” Blackman explains.

My experience of Brazilian jiu-jitsu

I was lucky enough to have a one-to-one session with Blackman.

I was nervous about training with a black belt—would I get hurt?—but this wasn’t the case at all.

“A lot of people hear jiu-jitsu, think of Marvel film stunt sequences and think I can’t do that,” Blackman told me. “But the beginning of the journey is about learning basic movements rather than full-on sparring.”

In fact, Blackman started the session by teaching me some solo exercises, including how to fall to the floor and get back up.

“The biggest thing, especially when you start jiu-jitsu is learning how to fall, how to break your fall and how to get up safely,” says Blackman.

We then went through sequences together, starting in a closed guard position with Blackman sitting on her knees and me lying on my back with my legs around her waist. From there, she taught me how to maneuver both our bodies in order to tackle her or get her into a hold.

Writer Alice Porter being taught a sequence by Blackman

(Image credit: ARMA)

The session challenged my mobility and strength as much as a typical strength workout. Instead of using weights as resistance, I was using another person. It required more mental energy too, making BJJ a great way to keep your brain active as much as your body.

I also had more fun than I’ve had exercising in years. “It’s kind of like letting out your inner child,” Blackman told me. I 100% agree.

Three solo beginner-friendly Brazilian jiu-jitsu-inspired moves

You don’t need a partner to start practicing BJJ. If you’re interested, but don’t have anywhere nearby to practice, or want to prep at home, Blackman has shared three BJJ-inspired moves to help you work on mobility and skills.

“There are a lot of basic moves that you don’t do in everyday life that you’ll have to learn before you start actually doing jiu-jitsu,” says Blackman.

1. Technical stand-up

Getting off the floor efficiently isn’t just key to this sport—it’s useful for everyday life too. The technical stand-up is how you do it in jiu-jitsu.

Sit on the floor with your right leg stretched out in front, and your left leg bent, foot flat on the floor.
Place your right hand on the floor behind you, connecting your left elbow to your left knee.
Shift your weight onto your right hand and lift your hips, balancing with the left arm out in front.
Bring your right leg behind your right hand, coming into a wide squat position. You can come into a kneeling position first if you prefer.
Slowly stand up, taking your hands off the floor and bringing your feet into a parallel position.
Complete 10 repetitions.

2. Hip escape

A hip escape is a defensive move in jiu-jitsu. “In jiu-jitsu as a whole, you want to create angles,” Blackman says. “If you want to escape from under someone, then hip escapes are really helpful.”

Lie on your back with your feet close to your hips.
Bend your arms so your hands are hovering over your chest, palms facing up.
Thrust your hips up, then turn onto your side, shifting your weight onto your shoulders and sidebody.
Then push your legs out to drive your hips behind you.
Repeat on the other side.
Complete 10 repetitions.

3. 90-90

Hip mobility is essential to jiu-jitsu and working them through this range of motion will help with a variety of moves. You might have come across this move before.

Sit on the floor with one leg bent in front at 90°, the other leg to your side, also bent at 90°.
Keeping your torso upright, rotate your legs so the opposite leg is forward.
Then push up through your hips onto your knees.
Pause at the top, then return to your starting position and repeat on the other side.
Complete 10 repetitions on each side.

Fitness

How to get started at the gym – and keep going

Published

1 day ago

January 8, 2026

Press Room

How to get started at the gym – and keep going

It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied

January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.

Have a plan going in

For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.

Following a workout program can help you stay committed – here’s how to write your own

Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.

If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.

Trying to do too much, too fast will burn you out, leave you injured or both

When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.

“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”

Want to focus on healthy aging in 2026? Here are 10 nutrition tips to start the new year

Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.

Follow basic gym etiquette

The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.

In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.

Try to find what you like about the gym

Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.