"Sitting for extended periods of time has been shown in multiple studies to have a major impact on how well we can contract and use our glutes effectively," Green said. He noted that when your glutes shut down due to lack of activity and stimulus, it causes strain on other muscles and joints and produces an effect where weaker muscles have to do the job of the stronger gluteus maximus. If left untreated, this can lead to something called 'synergistic dominance,' where smaller helper muscles start to take over movement, exerting control on the hips and lower back."
"Muscle tightness in the hips is also a major culprit of dead butt syndrome. If you don't have proper flexibility, you are literally squeezing the juice or 'power' out of the gluteus maximus because movement is so challenged that the [gluteus maximus] can't access enough force to engage fully," Green said. He stressed that the gluteus maximus is the main muscle that requires a lot of range of motion to activate and function as intended."
"When trying to activate glutes ... we often see trainers and fitness buffs repping out exercises that don't make the gluteus maximus any more responsive than before," Green said. He explained that ineffective exercises allow the smaller muscles to take over movements, causing those smaller muscles to grow stronger while the gluteus maximus remains under-stimulated and unable to engage sufficiently."
"For instance, say you've been sitting around your office for the last eight hours and now want to hit the gym for some serious deadlifting and squatting; you lose out on a chance to effectively engage your glutes due to limited activation from prolonged inactivity, which can further exacerbate the issue of weaker muscles taking over those movements instead of your glutes."
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