Here are some exercises that you can try to perform at home/gym:

Glute bridges – targeting the glutes (2 sets of 10-12 reps)

Banded rows using resistance band – targeting the upper back (2 sets of 10-12 reps)

Bird dog – targeting the glutes, hamstrings, lower and upper back (2 sets of 8-10 reps/side)

These exercises can be performed 3x/week to begin with. Each week, you can try to increase the number of reps, weight, sets, or frequency (days/week); depending on how well the body is adapting. We want to challenge the body a bit more each week, so that the body becomes stronger and able to tolerate more load.

How to prevent DOMS

Joint related hip pain

Illiotibial band syndrome

Returning to exercise after a break