NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

StretchesLevel 1

Half-kneeling Hip Stretch

Kneel on one knee and ease your hips forward to open the front of the hip. Good after long sitting.

Stretching (red)
Front of the hip
Helping (amber)
Front of thighs
Do
Hold 20 to 30 seconds each side, 2 times
Rest
Change sides

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Knee pain when kneeling? Do it standing in a long split stance instead.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Kneel on one knee with the other foot in front. Front knee over the ankle. Put a cushion under the back knee.
  2. Tuck your tailbone under and stand tall through your body. Hands on your hips.
  3. Ease your hips forward. Until you feel a stretch at the front of the back hip. Hold 20 to 30 seconds.
  4. Come back and change sides. Ease your hips back first, then swap which knee is down.

Where your hands and feet go

Feet
Front foot flat on the floor with the knee over the ankle. Back knee on a cushion, with the top of the back foot on the floor behind you.
Hands
On your hips, or resting on your front thigh.
Body
Upright, tailbone tucked under. Do not lean forward.
The movement
Your hips glide forward a little while your body stays tall. Hold, then ease back.

Watch out for

  • Arching the lower back. Keep the tailbone tucked.
  • Leaning forward from the waist. The hips move, not the chest.
  • Bouncing.

Make it easier

Hold a chair beside you for balance.

Make it harder

Raise the arm on the kneeling side straight up.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026