‘Dead Butt Syndrome’ - SAY WHAT?! There are more and more articles coming out, especially in recent months in light of our global pandemic, about a supposed ‘dead butt syndrome’, or ‘gluteal amnesia’. This condition is thought to be characterized by a person’s body ‘forgetting’ how to ‘turn on’ or ‘fire’ a gluteal contraction due to extended periods of time in a seated position. But can this actually happen? If it does happen, how does this actually happen anatomically? Can our glute muscles actually ‘forget’ how to activate properly? Do long periods of sitting actually have an effect on our muscle mass, appearance, and strength? In this article, we explore the validity of this topic about how to turn on your glutes as well as provide you with exercises that will actually target your glutes!

Banded side steps….ooooh so fancy and sexy! But really, there is an over-obsession with the banded side step exercise in the fitness community, yet most don't really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for the gluteus medius in the exercise is not even at an adequate level for true strength gains (<40% MVIC). However, in the rehab setting, the banded side step and all of its variations (e.g. monster walks) are great for re-training proper movement patterns and neuromuscular control. Furthermore, bands are a great way to increase the MVIC in the exercise and challenge the patient even further. But all of this is only true if you perform this exercise correctly! In this article, you will learn our fool-proof method to perform the banded side step exercise correctly!