03 Hiza age mawashi undō¶
Name¶
Romaji:
Hiza age mawashi undō
Japanese:
膝上げ回し運動
English:
Knee lift with rotation
Romaji instructions¶
Hai, migi hiza o agete mawashite.
(Lift the right knee and rotate.)
Ichi, ni, san, shi, go, roku, shichi, hachi.
(One, two, three, four, five, six, seven, eight.)
Hantai.
(Opposite direction.)
Ichi, ni, san, shi, go, roku, shichi, hachi.
(One, two, three, four, five, six, seven, eight.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi
Description¶
The practitioner stands upright with hands holding the sides of the belt and the right foot forward.
On command, the right knee is lifted in front of the body. The thigh remains stable while the lower leg is relaxed.
From this position, circular movements are performed where the lower leg and foot move in a controlled circle while the knee remains lifted.
The exercise is performed in two directions:
1. Outward rotation
2. Opposite direction (hantai)
The supporting leg is slightly bent and balance is maintained through a stable posture.
Purpose¶
- improve control of hip and knee
- activate stabilizing muscles in the ankle
- develop single-leg balance
- prepare the body for kicking techniques
- reduce stress on knee and ankle
Key technical points¶
- keep the knee lifted and stable
- controlled movement, not forceful
- maintain upper body stability
- balance through the supporting leg
Comment¶
This exercise represents a transition from foot activation to dynamic leg mobility and prepares the practitioner for kicking techniques.