08 Hiza o motte kusshin undō¶
Name¶
Romaji:
Hiza o motte kusshin undō
Japanese:
膝を持って屈伸運動
English:
Squat movement with hands on knees
Romaji instructions¶
Hai, hiza o motte.
(Hold the knees.)
Kusshin.
(Bend and extend.)
Ichi, ni.
(One, two.)
San, shi.
(Three, four.)
Go, roku.
(Five, six.)
Shichi, hachi.
(Seven, eight.)
Kyū, jū.
(Nine, ten.)
Count¶
Ichi, ni
San, shi
Go, roku
Shichi, hachi
Kyū, jū
Description¶
The practitioner stands with feet approximately shoulder-width apart and places the hands on the knees.
From this position, the knees are bent and the body lowers into a squat. At the bottom, two short pulsing movements are performed.
The legs are then extended again to a higher position where two counts are performed before repeating the movement.
The back is slightly inclined forward and the knees follow the direction of the feet.
Purpose¶
- activate the knee joint
- warm up leg muscles
- improve mobility in knee and hip
- develop controlled bending and extension
Key technical points¶
- knees aligned with feet
- controlled movement throughout
- consistent rhythm
- stable balance
Comment¶
This exercise introduces rhythmic loading of the legs and marks the transition from foot activation to knee and hip work in Jumbi Undō.