Gals,

my PT recommended lunges for the hamstrings&glutes, which are noticeably weaker on my right side. My hammies also easily cramp when I try to do a curl.
I've been slacking on those because I felt my kneecaps were a bit overused and reacted to the lunges.

Also, my hip flexors are kind of weak, also more noticeably on the right. They are the muscles that start burning after about 90 miles.
What can I do for these? Lying on the side leg lifts? Perhaps with a Theraband?


Is there anything I can or should do at a gym (currently have free gym access)?