Pigeon pose stretches tight glutes and opens the front of the hips

This exercise will benefit desk-bound lower backs and hips – it’s low-impact, but you’ll feel the burn if you do it properly

The straight leg hip lift simultaneously activates hamstrings, glutes and core

This glute abduction exercise works the hips hard and is especially helpful if you run

Don’t let the bird dog’s odd name deter you. This exercise will strengthen your core, glutes and shoulders

The hip thrust helps you work your buttocks and hamstrings, which are important postural muscles

The side-lying hip raise really burns, but it will do wonders for your glutes, core and shoulders

This exercise is a full-body strengthener. Doing it in a controlled manner will yield results

Doing the crab walk while wearing a resistance band is a challenge – but your glutes will be the stronger for it

The hollow body hold can be a great intense but low-impact option for putting the fire back in your belly

The rear foot elevated split squat – using a chair – can be incredibly useful in improving the structural balance of your body

This simple but effective forearm plank – done properly – will counteract stiffness and pain caused by sitting down all day

Stiff neck? Aching shoulders? Lockdowns have taken their toll on our bodies. Kicking off a new weekly column, Shona Vertue reveals how to get moving again