Hiza oshisage
Jumbi Undō 22¶
1. Name of exercise¶
Hiza o motte oshisage undō
(Seated knee press / hip stretch)
2. Romaji instruction¶
Ashi o hikitsukete.
Hiza o motte.
Shita ni oshite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Jū wa kiai.
3. Translation¶
Pull the leg in.
Hold the knee.
Press downward.
One, two, three, four, five, six, seven, eight, nine, ten.
Ten with kiai.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
(Jū with kiai)
5. Short description¶
The practitioner remains seated on the floor after the previous exercise. The left leg is extended forward, while the right leg is pulled in toward the body.
The foot is placed close to the body so that the knee points upward or slightly outward depending on flexibility. The knee (hiza) is held with the hands.
Following the count, the knee is pressed downward toward the floor in a controlled manner.
The movement is rhythmic and controlled, avoiding forcing the joint.
Each count corresponds to one downward press of the knee.
On the tenth repetition, the pressure is slightly increased while performing a kiai.
After completing the series, the exercise is repeated with the opposite leg.
6. Purpose¶
The exercise aims to:
- increase mobility in the hip and knee joints
- stretch muscles around the hips, glutes, and inner thigh
- improve mobility required for kicks and wide stances
- prepare the body for movements where hip and knee work through a larger range of motion
- activate the body through rhythmic movement and a concluding kiai
In Kyokushin training many techniques require good hip mobility, especially mae geri, mawashi geri, and yoko geri, as well as stances such as kiba dachi and sanchin dachi. This exercise helps prepare the hip and knee joint for the load that occurs during kihon, kata, and kumite.