'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

Caucasian man performing hip bridge.

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.