Captain Chair Side Hip Raise

Place your elbows on the pads and your back against the support. Pull your shoulders down and brace your core so your body stays stable.

Keep both legs and knees together and lift them diagonally to one side. Think of curling your pelvis up with your obliques instead of simply lifting your legs.

Lower your legs slowly, return to the start, and switch sides. Keep your core and shoulder support active so your body does not swing.

Focus on your obliques tightening as both legs lift to the side. If you cannot feel them, bend your knees more and shorten the range.

Kicking with momentum or letting your upper body sway reduces oblique engagement and strains your back. Start with a short, bent-knee range if that lets your obliques work better.

Exhale as you lift both legs to the side and inhale as you lower. A long exhale helps you feel the oblique contraction and pelvic curl.

Start low with bent knees and increase the range only when you can stay nearly still. Use the same number of reps on both sides.