With a growing number of people spending long hours seated for work or study, health specialists worldwide are sounding the alarm about the hidden dangers of modern sedentary habits. According to recent expert analysis, the gluteal muscles—the group of three muscles located in the buttocks—are emerging as the most vital, yet overlooked, muscle group to strengthen, especially for those who spend much of their day sitting. This advice is gaining considerable attention among physical therapists and fitness authorities, including a prominent physical therapist cited in Fit&Well, who emphasizes the significant health consequences of weak glutes for both daily function and long-term wellbeing (Fit&Well).
This warning is particularly relevant for Thai readers, as remote work, digital study, and leisure screen time have surged in recent years. Traditional Thai lifestyles, once marked by frequent physical activity, are being replaced by desk-bound routines, raising risks for a wide range of musculoskeletal and metabolic health issues.
The gluteal muscles—comprising the gluteus maximus, medius, and minimus—play key roles beyond aesthetics. “They support the lower back, allow pelvic control, and are fundamental for walking and running,” explains the physical therapist cited by Fit&Well. When these muscles are neglected, especially as a result of prolonged sitting, the consequences can include lower back pain, hip strain, and inefficient body mechanics, sometimes leading to more serious injury (Orthocarolina).
Studies published in peer-reviewed journals, such as a comprehensive review in the National Institutes of Health database, highlight that inactivity of the glutes during sitting can result in muscle atrophy and weakness: “It is thought prolonged sitting reduces the activation of [glute muscles] and over time these muscles become atrophied and weak … this weakness … is thought to increase the risk of back, hip, and lower limb dysfunctions” (PMC). These effects compound over time, especially in office workers, students, and anyone with a desk-based lifestyle.
Expert perspectives reinforce the need for regular glute engagement. Physical therapists emphasize that simple at-home exercises can markedly improve strength and reduce negative long-term health outcomes. The glute bridge, in particular, is a bodyweight movement recommended by physical therapists for both prevention and rehabilitation. “Squeeze the glutes every time you lift them up, which will ensure every rep is efficient and really counts,” advises an expert quoted in the original Fit&Well article.
The mechanics of the glute bridge are simple but effective: lie on your back, bend your knees, and lift your hips upwards while keeping your feet planted, squeezing the glute muscles at the top position. This move helps reawaken dormant muscle fibers shut down by hours of inactivity. For those seeking more intense training, variations like holding the bridge position or doing single-leg lifts add further challenge and benefit.
The Thai context adds another dimension to these concerns. Many Thais, both in urban and rural settings, are now adopting work patterns aligned with global digitalization trends. According to health professionals in academic cities such as Chiang Mai and Bangkok, reports of back, hip, and musculoskeletal pain linked to sedentary behavior are increasing, even among teens and young adults—a trend mirrored across Asia. The phenomenon known as “dead butt syndrome,” or gluteal amnesia, has begun appearing in health clinics throughout Thailand, described by local physical therapy specialists as underrecognized but preventable (Banner Health).
Culturally, Thailand’s traditional daily routines involved floor sitting, frequent walking, and active housework, all of which kept the lower body well-conditioned. However, as more Thais adopt Western-style furniture and lifestyles, the shift to sofa and desk-centric activities diminishes natural glute engagement. This shift aligns with global health research showing that sedentary living affects not only physical health, but also mood and energy levels (Banner Health).
Looking ahead, public health experts warn that, without intervention, “The deskbound epidemic” could contribute to soaring rates of obesity, diabetes, chronic pain, and disability in Thailand. As the workforce ages and young people enter increasingly digital careers, the effects could strain healthcare resources and reduce quality of life nationwide. Employers, educators, and health policymakers are urged to promote regular movement and workplace ergonomics, along with incorporating short “glute breaks” into the Thai workday.
Practical recommendations for Thai readers include setting reminders to perform glute bridges or stand and walk at least once every hour, using standing desks when possible, and seeking advice from local physical therapists or exercise professionals for individualized programs. Even outside the gym, everyday practices such as taking the stairs, walking to lunch, and practicing “wai” squats can help maintain healthy glute function.
Persistent back or hip pain should be evaluated by a healthcare provider, ideally one with expertise in biomechanics or physical therapy. For Thais already experiencing symptoms, early intervention with simple exercises can often prevent the need for more intensive medical treatment later.
In summary, “strong glutes are not just for athletes, but a necessity for anyone who spends much of their day sitting,” stresses an internationally recognized physical therapist. In a rapidly evolving work and school environment, prioritizing these key muscles could be the single most powerful move Thais can make to future-proof their physical health.