Although I’m a low-key meathead and recovering gym rat…
I neglected strengthening my glutes for over 30 years.
This article will talk about what I do these days to make up for it.
I used to think I got enough glute strength indirectly (from doing deadlifts and whatnot).
I never did any glute-focused exercises for all those years (I started weightlifting back in 1992, when I was 15).
But sitting at a computer for long periods of time demolished my glutes.
They even have a medical term for it: gluteal amnesia (aka dead butt syndrome).
It’s when your glutes are inactive from sitting for so long, they just stop working.
They become deactivated and weak.
We need strong glutes for:
→ Comfortably supporting our body when sitting
→ Walking/running uphill
→ Going up stairs
→ Climbing a ladder
→ To look better (duh)
I paid the price for neglecting glute-focused exercises all those years.
Now, I do glutes 2 to 3 times a week. I made it a body part in my bro split.
I bought a couple fitness D-ring straps for $14 on Amazon (not paid promotion). Here is the link to the latest ones I bought. They are different from the ones in the video. The straps I use now work better because they aren’t velcro, which would start to come loose when my weight got heavy enough.
✅ This video shows my favorite glute strengthening exercise. It’s called a cable step-down. It basically mimics going upstairs, but with one leg at a time, under a heavy load.
In addition to glutes, this cable step-down exercise also strengthens quads, hamstrings, and hips (stabilizing the off leg).
If you like this article, my Computer Posture Newsletter should be very helpful for you.
Especially if you’re an athletic office worker, who wants to improve computer posture and increase work productivity.
I write about easy, actionable ways to:
→ Decrease computer-related pain
→ Increase energy
→ Improve mental clarity
→ Decrease muscle tension
→ Improve joint function
Click here to get started.
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Thanks for your interest in computer posture.
Todd Bowen — Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Increase Work Productivity