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Jumbi Undō 03

1. Name of the Exercise

Hiza age mawashi
(Knee and ankle rotation exercise)

2. Romaji Instruction

Hai, migi hiza o agete mawashite.

Ichi, ni, san, shi, go, roku, shichi, hachi.

Hantai.

Ichi, ni, san, shi, go, roku, shichi, hachi.

3. Translation

Raise the right knee and rotate.

One, two, three, four, five, six, seven, eight.

Opposite direction.

One, two, three, four, five, six, seven, eight.

4. Counting

Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi

Hantai

Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi

5. Short Description

The practitioner stands upright with the hands holding the sides of the belt. The right foot is already placed forward from the previous exercise.

On the instructor’s command, the right knee is lifted in front of the body. The thigh remains bent while the lower leg hangs relaxed.

From this position, circular rotations of the lower leg and foot are performed. The knee stays lifted while the lower leg and foot describe a circular motion, which simultaneously mobilizes the ankle.

The movement is performed in two directions:

  1. The lower leg rotates outward in a circular motion.
  2. After the command hantai, the rotation is performed in the opposite direction.

Throughout the exercise the knee remains lifted and the upper body stays stable. The supporting leg remains slightly bent to maintain balance.

6. Purpose

The purpose of the exercise is to:

  • mobilize the knee joint before kicking and movement
  • activate the stabilizing muscles of the ankle
  • improve balance and control on the supporting leg
  • prepare the body for techniques where the leg is lifted, such as mae geri and mawashi geri
  • reduce stress on the knee and ankle during training

In Kyokushin terminology the structures of the leg are clearly distinguished, such as hiza (knee) and ashikubi (ankle).

This exercise therefore serves as a transition between the initial foot activation and the more dynamic leg movements that follow later in Jumbi Undō.

Comments

1. Romaji

The instruction migi hiza o agete mawashite means “raise the right knee and rotate.” In many dojos the instruction is often shortened, but this form is clearer for documentation.

2. Terminology

Although the rotation is produced through the lower leg, both the knee and ankle are mobilized, which justifies the description “knee and ankle rotation.”