Missed it on social? Catch our video here because this will make a whole lot more sense if you watch it:
Blinker Test for Dead Butt Syndrome and some exercises/drills to help fix it.
Men, this one’s especially for you. Can you squeeze one glute at a time — right, then left, like a blinker? Not both together? If not, that’s dead butt syndrome talking. All that sitting teaches your brain to shut the glutes off entirely. Here’s how we wake them back up:
- Pelvic tilt + bridge test — Flatten your back on the floor and bridge up, two legs then one. Feeling it in your hamstrings instead? That’s confirmation — dead glutes.
- Bench heel pushes — Foot elevated, drive through the heel, bridge up.
- Downward dog leg kicks — Kick one leg up, pulse at the top.
- Side plank clamshells — Not anyone’s favorite, but it exposes side-to-side weakness fast. Add a band just above the knees for extra bite.
Test it. Feel it. Train it. Your glutes aren’t gone — just asleep.
Who’s trying the blinker test today?