'Hip bridges are brilliant': A PT who's trained everyone from Pedro Pascal to Margot Robbie shares his go-to exercise for staying pain-free over 30

In your 30s? Years of sitting — at a desk, in a car, on a sofa — gradually teach the body to stop recruiting the glutes properly. It could be that your hip flexors feel a little tighter, or that your lower back picks up the slack when other muscle groups should be working.

Then, one day, that back starts aching for reasons that seem to come from nowhere.

For elite performance coach and Hollywood trainer David Higgins — whose client list spans everyone from Scarlett Johansson and Margot Robbie to Samuel L. Jackson and David Harbour — this is one of the most common and most preventable patterns he sees. The fix, in his view, starts with a single back-to-basics movement: the hip bridge.

David Higgins also recommended the farmer's walk as his go-to muscle-building exercise for over 50s.

What glute dysfunction actually looks and feels like

The...

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