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.

Legs and hipsLevel 1

Side-lying Leg Raise

Lying on your side, lift the top leg and lower it slowly. Strengthens the side of the hip, which steadies the knees and lower back.

Working (red)
Outer hip
Helping (amber)
Waist
Do
2 to 3 sets of 10 each side
Rest
30 to 45 seconds between sets

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

Before you start

Hip pain when lying on your side? Put a folded towel under the hip, or skip it. Reflux? Not within 2 hours of a meal.

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. Lie on your side with your legs straight. Rest your head on your lower arm. Hips stacked one above the other.
  2. Put your top hand on the floor in front of your chest. Tighten your stomach.
  3. Lift your top leg. About knee height above the other leg. Toes point forward, not up at the ceiling.
  4. Lower slowly. Take about 2 seconds. Finish one side, then turn over.

Where your hands and feet go

Feet
Legs straight and stacked, one on top of the other. Top foot flexed with toes pointing forward. The bottom leg stays on the floor.
Hands
Bottom arm stretched along the floor under your head. Top hand flat on the floor in front of your stomach for balance.
Body
One straight line from head to feet. Hips stacked, not rolled back.
The movement
The top leg goes straight up toward the ceiling, not forward, and comes straight back down.

Watch out for

  • Rolling your hips backward. Stay stacked.
  • Lifting too high, which makes the waist do the work.
  • Swinging the leg. Lift and lower with control.

Make it easier

Bend the bottom knee for balance, and lift less high.

Make it harder

Hold the top for 3 seconds, or add a light ankle weight if your dietitian agrees.

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