Check out this modified hip thruster and bridge exercise targeting the hip extensors and ADDuctors. From research we know hip thrusters and glue bridges are excellent for developing the glutes. The hip abductors have gotten a lot of attention in the PT and fitness world, but the adductors are just as important to pelvic stability! The lack of pelvic stability with everyday activities and movements could be contributing to your SIJ and low back pain...
Just like your traditional thrusters and bridges you want to focus on...
- Keep your core braced
- Limit excessive trunk/pelvis rotation
- Focus on hip extension and limit excessive lumbar extension
If the first exercise is too challenging, try to second exercise demonstrated. The traditional glute bridge on the floor provides a more stable base!