Chair Seated Side-Glute Lift

1. Starting Position:
- Sit on the edge of the chair with your feet flat on the floor, hip-width apart.
- Keep your back straight and engage your core.
- Position your hands on the sides of the chair for support.

2. Setup:
- Slide your right leg back, bending your knee at about a 90-degree angle, while keeping your left foot firmly on the floor.
- Your right knee should point towards the floor while your right foot is elevated and off the ground.

3. Performing the Lift:
- Press through your left foot and lift your right knee straight up toward the ceiling.
- Keep your core engaged and avoid leaning back. Your body should remain upright.
- Make sure to squeeze your glutes at the top of the movement.

4. Lowering:
- Slowly lower your right knee back to the starting position, controlling the movement.

5. Repetitions:
- Complete 10-15 repetitions on the right side.
- Switch to the left side, repeating the same steps.

6. Breathing:
- Inhale as you prepare to lift your knee and exhale as you lift, maintaining a steady breath throughout the exercise.

7. Tips:
- Keep your movements slow and controlled to maximize effectiveness and avoid injury.
- Ensure your posture remains upright, and avoid leaning over the chair.
- Focus on using your glute muscles to perform the lift rather than using momentum.

Safety Note:
- If you feel any discomfort in your knees or lower back, stop the exercise and check your form or consult a fitness professional.