9 Moves To Reboot Your Glutes
Have you ever forgotten how to perform a super simple task just because you haven’t done it in a while? Applying eyeliner, crossword puzzles, basic math.
It happens to all of us, and—I cannot lie—it even happens to our butts, big or small.
Gluteal Amnesia & DBS
If our glutes don’t move and perform their functional roles, they forget their purpose, and we develop something called Dormant Butt Syndrome (DBS).
I am not making that up.
Its more technical term is gluteus medius tendinopathy, though it’s also known as gluteal amnesia. It’s a condition in which our gluteal muscles forget their main purpose: supporting the pelvis and keeping our bodies in proper alignment. It can cause pain in the hips, lower back, knees, and legs.
If we don’t flex our muscles, they falter and fail us when we need them most.
Get Your Rear in Gear
For two years, we sat tight at home, waiting to resume our lives. At the beginning of lockdown, it seemed ok—even indulgent. Eat in bed! Work meetings from my chair! Every episode of Ted Lasso!
After a while, we all grew tired of dialing into everywhere from our derrieres.
I was never Jenny-from-the-Block, but after so many months of binge-watching and eating the diet of my two teenage boys, I started noticing that my rear was woefully out of gear.
Reboot & Routine
We solve sudoku and wordle to fend off memory loss and sharpen our brains. We clean out our caches and upgrade RAM to keep our computers working. Whether we’re talking about brains, bytes, or bottoms, sometimes a hard reboot and a good routine are just what we need.
Let’s set an intention and an alarm clock to wake up our sleepy backsides and remind our glutes that they have a goal: less dormant butt, more badonkadonk.
Here are 9 exercises developed by Miraval Arizona’s Fitness Supervisor Pam Trudeau to reboot your glutes.
Repeat 5-10 times each leg.
|Kneel to Standing:
Repeat 5-10 times each leg.
Do 5-10 lunges on each side.
||Single-Leg Bridge (beginner/advanced)
Repeat with left knee extended.
Repeat 10 times on each side.
|Kneeling Side-Leg Circles (intermediate/advanced)
Repeat on other side.
|Quadruped Extension (beginner)
Repeat 5 times on each side
|Plank with Single-Leg Lift (intermediate/advanced)
Repeat 5 times for each leg
Put an end to dormant butt syndrome, a condition that refers to the tightness of hip flexors and underdeveloped gluteal muscles. Sitting for periods throughout the day or sleeping in certain positions can weaken the gluteal muscles and strain other parts of the body. If you don’t train your trunk, your surrounding muscles and joints absorb strain during exercise that can cause hamstring injuries, back pain, hip pain, and serious knee damage. Learn to use a Step bench, free weights, medicine balls, and/or resistance tubing to increase the strength and power of your backside.