Chair Mini Hip Lift

1. Starting Position:
- Sit on the edge of the chair with your feet flat on the ground, hip-width apart.
- Keep your back straight and engage your core for stability.
- Place your hands on your thighs or extend them forward for balance.

2. Performing the Lift:
- Lean slightly forward from your hips while keeping your feet flat on the ground.
- Press through your heels to lift your hips off the chair, squeezing your glutes as you rise.
- Your body should form a straight line from your shoulders to your knees at the top of the lift.

3. Lowering Back Down:
- Slowly lower your hips back to the chair, maintaining control throughout the movement.
- Ensure that you do not just drop down; aim to lower yourself gently and steadily.

4. Repetitions:
- Start with 5 to 10 repetitions and gradually increase as you feel more comfortable.

5. Breathing:
- Inhale as you lower your hips down and exhale as you lift them up.

Tips:
- Focus on using your glutes for the lift rather than relying on your back.
- Avoid leaning too far back or forward; maintain a neutral spine.
- Ensure the chair is stable and won’t move during the exercise.