Chair Mini Hip Lift
Lift & tone your glutes with Chair Mini Hip Lifts! A simple, effective exercise you can do anywhere, anytime. Start today!
The Chair Mini Hip Lift mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: chair.
Required Equipment
Chair Mini Hip Lift Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Chair Mini Hip Lift Variations and Alternatives
How to do the Chair Mini Hip Lift
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.
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.
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.
Repetitions:
Start with 5 to 10 repetitions and gradually increase as you feel more comfortable.
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.
Chair Mini Hip Lift FAQs
What muscles does the Chair Mini Hip Lift work?
The Chair Mini Hip Lift mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Chair Mini Hip Lift?
Chair.
What workout day should the Chair Mini Hip Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Mini Hip Lift variations and alternatives?
Similar exercises include the Chair Single-Leg Glute Bridge, Chair Two-Leg Glute Bridge, Chair Supported Half-Circles Draw and Chair Mini Squat.
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