Are You Using Your Butt Muscles Correctly?

If you consider stiff hips, achy knees, and low back pain just a part of aging, you may want to read this standing up.

The reason: you may be sitting on the actual cause of the pain.

That’s right – glutes in adults over 60 play a much more important role than acting as a seat cushion. Weak gluteal muscles can lead to serious complications including balance issues, falls and injuries – problems that can significantly increase the risk of needing long-term care.

Why Glutes Matter More After 60

The politically correct term is gluteal amnesia, which refers to weak and inhibited glute muscles – although it’s often called by its more descriptive term, “dead butt syndrome.”

Gluteal amnesia happens when the gluteal muscles essentially “forget” their main purpose: supporting the pelvis and keeping the body in proper alignment.

The main cause is prolonged sitting without enough movement or stretching throughout the day. Long periods of sitting cause your hip flexors to tighten, your glutes to weaken, and your posture to deteriorate. This can lead to an anterior pelvic tilt, where your pelvis tilts forward, which affects your posture and the way you move.

Walkers who never strength train, rely on quadriceps or hamstrings, skip lateral movements, or have poor hip mobility are also prone to gluteal amnesia. I saw this in running clients when I worked as a trainer – although swimmers and cyclists may also have this blind spot.

A Quick Test for Gluteal Amnesia

Here’s a simple way to test if your glutes could use a wake-up call:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift the hips as high as you can without arching the lower back.
3. While your hips are lifted, straighten out one leg.

Assess the position of your hip bones. Often the hip opposite the support leg drops closer to the floor. Repeat on the other side and compare between sides. If one hip drops or you can’t keep your pelvis level while balancing on one leg, your glutes likely need strengthening.

Solutions

The good news: you can take simple steps starting today to wake up your glutes.

Practicing better habits throughout the day can help reduce your risk. Move more, for one. Limiting sitting during the day is essential. Switching between seated and standing desk setups is ideal.

Alternatively, or additionally, be sure to get up at least every 20 to 60 minutes and walk around. And also keep in mind that, just like walking alone doesn’t prevent muscle loss, exercising regularly without activating the right muscles still puts you at risk of weak glutes.

Exercises to Prevent Gluteal Amnesia

Include these exercises into your strength-training program on days when you work your lower body and legs.

Glute Bridge

How to do it:

1. Lie on your back with knees bent and feet flat on the floor about hip-width apart.
2. Press through your heels and squeeze your glutes to lift your hips.
3. Raise your hips until your body forms a straight line from shoulders to knees.
4. Pause briefly at the top and slowly back down.

Avoid arching your lower back. The movement should come from your hips and glutes – not your spine.

Start with 8–12 repetitions.

Sit-to-Stands

How to do it:

1. Sit toward the front edge of a sturdy chair.
2. Place feet shoulder-width apart and flat on the floor.
3. Lean slightly forward from the hips.
4. Push through your heels and stand up without using your hands, if possible.
5. Slowly sit back down with control.

Start with 8–10 repetitions.

Step-Ups

How to do it:

1. Stand facing a low step or sturdy platform.
2. Place one foot fully on the step.
3. Press through that heel and step upward.
4. Bring the other foot up.
5. Step back down slowly and repeat.

Keep your knee aligned over your foot – don’t let it collapse inward.

Use a low step at first and hold onto a wall or railing, if needed.

Start with 8–10 repetitions.

Lateral Band Walks

How to do it:

1. Place a looped resistance band around your thighs or ankles.
2. Bend knees slightly into a mini squat.
3. Step sideways while keeping tension on the band.
4. Take several controlled steps in one direction, then reverse.

Keep tension on the band the entire time. Avoid dragging the trailing leg.

5–10 slow steps each direction.

Seek Help if Necessary

If you experience symptoms when walking or stair climbing, it’s best to talk to an orthopedist or sports medicine specialist to evaluate your symptoms and rule out any other conditions. Depending on the severity of your symptoms, the doctor may recommend physical therapy, massage, gentle stretching, or rest.

Gluteal amnesia is one of the most reversible conditions of aging – don’t sit out on taking action.

Let’s Have a Conversation:

How often do you activate your butt muscles throughout the day? Did you know that walking alone doesn’t take care of gluteal amnesia? What exercises from your routine help keep your glutes in good shape?