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09 Hiza mawashi undō

Name

Romaji:
Hiza mawashi undō

Japanese:
膝回し運動

English:
Knee rotation

Romaji instructions

Hai, hiza o mawashite.
(Rotate the knees.)

Ichi, ni, san, shi, go, roku.
(One, two, three, four, five, six.)

Hantai.
(Opposite direction.)

Ichi, ni, san, shi, go, roku.
(One, two, three, four, five, six.)

Count

Ichi, ni, san, shi, go, roku
Hantai
Ichi, ni, san, shi, go, roku

Description

The practitioner stands with the feet close together and slightly bends the knees forward. The hands are placed on the knees.

From this position, the knees are rotated together in a circular motion. The movement is guided with the hands to create a smooth and controlled circle.

After six rotations, the direction is reversed (hantai) and repeated.

The movement remains small and controlled.

Purpose

  • increase knee joint mobility
  • activate surrounding muscles
  • improve joint control and stability
  • prepare the knees for load

Key technical points

  • small controlled circles
  • both knees move together
  • even weight distribution
  • stable upper body

Comment

This exercise introduces circular knee mobilization following the squat movement and prepares for more dynamic training.