![Your Glutes Are Asleep [And Its Causing Your Back Pain] @toneandtighten](https://i.ytimg.com/vi/rgWSLZStuLA/maxresdefault.jpg)
Uploaded April 2026 | Updated September 2026, 1 week ago
Your glutes may be ASLEEP — and it could be causing your lower back pain, hamstring tightness & knee pain. This is called gluteal amnesia (dead butt syndrome). Here are 4 glute activation exercises to wake up your glutes and fix your back pain, led by a doctor of physical therapy to help you feel better FAST!
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EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED'S FAVORITE BOOTY BANDS: urlgeni.us/amzn/resistanceloops
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🍑 WHAT IS “GLUTEAL AMNESIA” OR “DEAD BUTT SYNDROME”?
Gluteal amnesia refers to under-activity or poor activation of your glute muscles. Even though your glutes are some of the largest and most powerful muscles in your body, they can essentially “turn off” when they’re not used properly. This leads to other muscles compensating — especially your lower back — which often results in pain and dysfunction.
🪑 HOW TO FIX A FLAT BUTT [GLUTEAL AMNESIA]
The most common cause of gluteal amnesia is prolonged sitting and lack of proper strengthening. When you sit for long periods, your glutes stay in a lengthened, inactive position. Over time, your body forgets how to use them effectively. The solution is targeted activation and strengthening exercises to “wake them up” and restore proper movement patterns.
💪 BEST EXERCISES FOR UNDER-ACTIVE GLUTES AND LOWER BACK PAIN
The exercises in this video are designed to activate your glutes, improve hip control, and take pressure off your lower back. By strengthening these muscles and retraining your movement patterns, you can eliminate pain and build a stronger, more stable foundation for everyday movement.
EXERCISES IN THIS VIDEO
Glute Bridge
Clamshells
Single Leg Deadlift
Lateral Step Up
VIDEO CHAPTERS
0:00 Glutes Asleep?
0:29 Why It Happens
1:16 Four Tests
3:15 Glute Activation Exercises
5:53 Strength Exercises
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
==========================
MORE HELPFUL VIDEOS FROM TONE AND TIGHTEN:
✅ UNLOCK TIGHT GLUTES WITH THESE STRETCHES: youtu.be/7ThcwuDw2dQ
✅ 10-MIN LOWER BACK PAIN RELIEF: youtu.be/gEOwBSYs1pk
✅ FIX YOUR ANTERIOR PELVIC TILT: youtu.be/98injdf2Qso
==========================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Your glutes may be ASLEEP — and it could be causing your lower back pain, hamstring tightness & knee pain. This is called gluteal amnesia (dead butt syndrome). Here are 4 glute activation exercises to wake up your glutes and fix your back pain, led by a doctor of physical therapy to help you feel better FAST!
============================
EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED'S FAVORITE BOOTY BANDS: urlgeni.us/amzn/resistanceloops
============================
🍑 WHAT IS “GLUTEAL AMNESIA” OR “DEAD BUTT SYNDROME”?
Gluteal amnesia refers to under-activity or poor activation of your glute muscles. Even though your glutes are some of the largest and most powerful muscles in your body, they can essentially “turn off” when they’re not used properly. This leads to other muscles compensating — especially your lower back — which often results in pain and dysfunction.
🪑 HOW TO FIX A FLAT BUTT [GLUTEAL AMNESIA]
The most common cause of gluteal amnesia is prolonged sitting and lack of proper strengthening. When you sit for long periods, your glutes stay in a lengthened, inactive position. Over time, your body forgets how to use them effectively. The solution is targeted activation and strengthening exercises to “wake them up” and restore proper movement patterns.
💪 BEST EXERCISES FOR UNDER-ACTIVE GLUTES AND LOWER BACK PAIN
The exercises in this video are designed to activate your glutes, improve hip control, and take pressure off your lower back. By strengthening these muscles and retraining your movement patterns, you can eliminate pain and build a stronger, more stable foundation for everyday movement.
EXERCISES IN THIS VIDEO
Glute Bridge
Clamshells
Single Leg Deadlift
Lateral Step Up
VIDEO CHAPTERS
0:00 Glutes Asleep?
0:29 Why It Happens
1:16 Four Tests
3:15 Glute Activation Exercises
5:53 Strength Exercises
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
==========================
MORE HELPFUL VIDEOS FROM TONE AND TIGHTEN:
✅ UNLOCK TIGHT GLUTES WITH THESE STRETCHES: youtu.be/7ThcwuDw2dQ
✅ 10-MIN LOWER BACK PAIN RELIEF: youtu.be/gEOwBSYs1pk
✅ FIX YOUR ANTERIOR PELVIC TILT: youtu.be/98injdf2Qso
==========================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Your Glutes Are Asleep [And Its Causing Your Back Pain]](https://i.ytimg.com/vi/rgWSLZStuLA/mqdefault.jpg "Your Glutes Are Asleep [And Its Causing Your Back Pain]
Your glutes may be ASLEEP — and it could be causing your lower back pain, hamstring tightness & knee pain. This is called gluteal amnesia (dead butt syndrome). Here are 4 glute activation exercises to wake up your glutes and fix your back pain, led by a doctor of physical therapy to help you feel better FAST!
EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JAREDS FAVORITE BOOTY BANDS: https://urlgeni.us/amzn/resistanceloops
🍑 WHAT IS “GLUTEAL AMNESIA” OR “DEAD BUTT SYNDROME”?
Gluteal amnesia refers to under-activity or poor activation of your glute muscles. Even though your glutes are some of the largest and most powerful muscles in your body, they can essentially “turn off” when they’re not used properly. This leads to other muscles compensating — especially your lower back — which often results in pain and dysfunction.
🪑 HOW TO FIX A FLAT BUTT [GLUTEAL AMNESIA]
The most common cause of gluteal amnesia is prolonged sitting and lack of proper strengthening. When you sit for long periods, your glutes stay in a lengthened, inactive position. Over time, your body forgets how to use them effectively. The solution is targeted activation and strengthening exercises to “wake them up” and restore proper movement patterns.
💪 BEST EXERCISES FOR UNDER-ACTIVE GLUTES AND LOWER BACK PAIN
The exercises in this video are designed to activate your glutes, improve hip control, and take pressure off your lower back. By strengthening these muscles and retraining your movement patterns, you can eliminate pain and build a stronger, more stable foundation for everyday movement.
EXERCISES IN THIS VIDEO
Glute Bridge
Clamshells
Single Leg Deadlift
Lateral Step Up
VIDEO CHAPTERS
0:00 Glutes Asleep?
0:29 Why It Happens
1:16 Four Tests
3:15 Glute Activation Exercises
5:53 Strength Exercises
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE HELPFUL VIDEOS FROM TONE AND TIGHTEN:
✅ UNLOCK TIGHT GLUTES WITH THESE STRETCHES: https://youtu.be/7ThcwuDw2dQ
✅ 10-MIN LOWER BACK PAIN RELIEF: https://youtu.be/gEOwBSYs1pk
✅ FIX YOUR ANTERIOR PELVIC TILT: https://youtu.be/98injdf2Qso
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![BEST Knee Strengthening Exercises for Beginners [Fix Knee Pain]](https://i.ytimg.com/vi/rsSV_lqbEVo/mqdefault.jpg "BEST Knee Strengthening Exercises for Beginners [Fix Knee Pain]
Knee strengthening exercises for beginners to fix knee pain, improve knee stability, and help your knees feel better fast! This follow-along physical therapy workout focuses on strengthening the muscles that support your knees — your quadriceps, glutes, and hamstrings — to reduce pain, improve movement, and restore confidence with walking, stairs, squatting, and daily activity. If you’re dealing with knee pain and don’t know where to start, this routine is for you.
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S RESISTANCE BANDS/LOOPS: https://urlgeni.us/amzn/smallresistanceloops
🔗 LINK TO DR JARED’S DELUX HIP BANDS: https://urlgeni.us/amzn/resistanceloops
🦴 WHY DOES MY KNEE HURT?
In many cases, knee pain isn’t actually a problem with the knee joint itself. Instead, it’s often caused by weakness or poor control in the muscles that guide how the knee moves. When your quads, glutes, and hamstrings aren’t strong enough to support proper alignment and absorb load, excess stress gets placed on the knee — leading to pain, stiffness, and irritation.
💪 DO STRENGTHENING EXERCISES HELP WITH KNEE PAIN?
Yes — strengthening exercises are one of the most effective ways to treat and prevent knee pain. Strong muscles improve joint stability, control knee motion, and help distribute forces more evenly through the leg. As strength improves, the knee is better supported during daily activities and painful movements become easier and more comfortable.
🔥 BEST KNEE STRENGTHENING EXERCISES FOR KNEE PAIN
The exercises in this video are beginner-friendly, low impact, and designed to strengthen the muscles that protect your knees. This follow-along routine targets the quads, glutes, and hips to improve alignment, reduce strain on the knee joint, and help eliminate pain over time.
KNEE STRENGTHENING EXERCISES IN THIS VIDEO
STANDING
CHAIR SQUATS
STANDING TERMINAL KNEE EXTENSION (TKE)
STANDING LATERAL LEG LIFTS
SINGLE LEG DEADLIFT
FLOOR
GLUTE BRIDGE
CLAMSHELLS
SIDE PLANK
HIP LIFT
STRAIGHT LEG RAISE
QUAD SET
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS TO HELP WITH YOUR KNEE PAIN:
✅ HOW TO FIX KNOCK KNEES: https://youtu.be/xac4g75KhcM
✅ FIX PAIN IN THE BACK OF YOUR KNEE: https://youtu.be/UqSHB6KS93s
✅ 8 SIMPLE EXERCISES FOR KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
✅ STRENGTHEN THESE 4 MUSCLES TO FIX KNEE PAIN: https://youtu.be/D2p8DxrbgT0
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Sit! [How To Fix Lower Back Pain From Sitting]](https://i.ytimg.com/vi/rtgT_76kI6Q/mqdefault.jpg "Fix Your Sit! [How To Fix Lower Back Pain From Sitting]
Eliminate back pain from sitting! 🔗FULL VIDEO: https://youtu.be/d0eGed2levE
If your back hurts from sitting, THESE are the steps you need to take to fix it! Tips and exercises from a physical therapist to help your lower back feel better. Be sure to check out the linked video for even more help and detailed explanation.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix SI Joint Pain FAST! [Exercises For Sacroiliac Joint Pain]](https://i.ytimg.com/vi/sHGNsZ91vnY/mqdefault.jpg "Fix SI Joint Pain FAST! [Exercises For Sacroiliac Joint Pain]
Fix sacroiliac (SI) joint pain with these exercises! 🔗 FULL VIDEO: https://youtu.be/KwCa8ZVdprU
Home exercises for SI joint pain relief! How to adjust and strengthen your SI joint to get out of pain now and stay out of pain long term. From physical therapist, Jared Beckstrand (Tone and Tighten).")
![Neck And Trapezius Tightness - GONE FOREVER! [4 Simple Exercises]](https://i.ytimg.com/vi/sQbVIgYGMO0/mqdefault.jpg "Neck And Trapezius Tightness - GONE FOREVER! [4 Simple Exercises]
Fix neck and trapezius tightness permanently! 🔗FULL VIDEO: https://youtu.be/kKS5m2aVxjQ
The best way to fix chronic tightness in your neck and upper shoulders is not endless stretching - its improving function and strength in the muscles that surround the shoulder blade and neck. Be sure you check out the full linked video for additional exercises and detailed explanation of how to do them the right way!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Cubital Tunnel Syndrome! [Exercises For Ulnar Nerve Entrapment]](https://i.ytimg.com/vi/sfVIl4uHrnQ/mqdefault.jpg "Fix Cubital Tunnel Syndrome! [Exercises For Ulnar Nerve Entrapment]
Fix your cubital tunnel numbness and pain right at home with these effective stretches and exercises! Amazing exercises to relieve ulnar nerve entrapment and help cubital tunnel feel better fast. Includes ulnar nerve glide demonstration from a physical therapist!
🔗 LINK TO DR JARED’S COCOA BUTTER: https://urlgeni.us/amzn/cocoabutter
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JAREDS GRIP STRENGTHENER: https://amzn.to/3O1eSQY
✅ EXERCISES FOR PINCHED NECK NERVE: https://youtu.be/pr3ywMA_lXc
✅ EXERCISES FOR CARPAL TUNNEL VIDEO: https://youtu.be/tH0AuoLAJBg
📌 Fix Cubital Tunnel Syndrome! [Exercises For Ulnar Nerve Entrapment]
Dealing with numbness, tingling, or pain in your ring and pinky fingers? You might be experiencing cubital tunnel syndrome, also known as ulnar nerve entrapment. In this video, I’ll show you the best exercises and stretches you can do at home to relieve ulnar nerve pressure, reduce symptoms, and get you feeling better fast!
🔍 What Is Cubital Tunnel Syndrome?
Cubital tunnel syndrome happens when your ulnar nerve gets compressed or irritated at the elbow. This nerve runs through the cubital tunnel—a small passageway behind your elbow—and is responsible for sensation in your ring and pinky fingers. When compressed, it can cause pain, weakness, and that all-too-familiar “funny bone” sensation.
🤔 Causes Of Cubital Tunnel Syndrome
Pressure, stretching, or prolonged bending of the elbow can irritate the ulnar nerve. Common causes include resting your elbow on hard surfaces for long periods, repetitive arm movements, or sleeping with your arm bent. Over time, this can lead to numbness, tingling, or weakness in your hand and fingers.
🏋️ Best Exercises For Cubital Tunnel Syndrome
The good news? Targeted exercises and nerve glides can help! In this video, I’ll guide you through simple, effective techniques to reduce ulnar nerve compression, improve mobility, and decrease symptoms. These stretches and movements are easy to follow and can be done right at home.
STRETCHES AND EXERCISES FOR CUBITAL TUNNEL SYNDROME
0:00 INTRODUCTION
1:00 NECK OR ELBOW?
2:27 FOREARM/ELBOW MASSAGE
3:27 ACTIVE MOTION
4:46 STRETCHING
6:22 ULNAR NERVE GLIDES
💬 Give these exercises a try and let me know what you think of them in the COMMENTS below!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS TO WATCH:
✅ BEST EXERCISES FOR CARPAL TUNNEL: https://youtu.be/m_YP7ofbQM0
✅ HOW TO TREAT TENNIS ELBOW: https://youtu.be/Ri77yRaSm4A
✅ BEST EXERCISES FOR GOLFER’S ELBOW: https://youtu.be/yPagCi2WZJE
✅ HOME EXERCISES TO TREAT WRIST PAIN: https://youtu.be/bOXI-wxepmI
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
