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.