Glute bridges, hip CARS , side lying leg extensions, clam shells

Muscles are most heathy when they’re loaded through their full range of motion. If you can apply this principle, you’ll change a lot.

90/90 sitting position, attempt to lift rear foot off of the ground - keep knee on the floor, butt cramps mean the mustle is trying to work. Even if you can't get your foot off the ground at first this will quickly improve. Lay a 2lb or 5lb weight on your foot as this gets easier Couch stretch - rotate the lower part of your hips forward to magnify stretch Seated good mornings - focus on keeping back straight, chest up, and don't worry too much about range at first. Sit with legs wide, activate glutes, lean forward, feel glutes pulling you back to vertical. scapular wall slides - goal is to fully press lower back & head against wall at the same time while sliding arms & elbows up pressed against wall too. Prone Y raises - lay flat, face to the floor, arms super straight above head in dual karate chop form, thumbs to the sky, lift in direction of thumbs. 45 degree back extension machine is also super helpful once you get decent at the things above. Start with just a 2 minute hold. Then single leg holds. Then work toward 30 reps with no weight. Then start adding weight. The goal is to both stretch & strengthen the weaker muscles so that everything can begin to relax. Stronger muscles can relax when they do not have to compensate for others that are not functioning properly. Offset farmer walks, heavy weight/kettle bell in one hand, light weight/kettle bell in other hand held above head with arm super straight. Walk for one or two minutes. Put light weight down (keep holding heavy weight) & now walk with light hand behind head for another minute or two. Then switch sides. Pull-ups have also helped drag some of the tension out of my lower back in the past & dead hangs can also be helpful.