03 – Knee lift with rotation – right (Hiza age mawashi undō)
Name
Hiza age mawashi undō (膝上げ回し運動)
Knee lift with rotation – right
Romaji instruction
Hai, migi hiza agete, mawashite.
Lift the right knee and rotate.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi
Description
The practitioner stands upright with the hands at the sides of the belt and the right foot forward.
On command, the right knee is lifted in front of the body.
The movement originates from the hip and the entire leg moves in a controlled circle. The knee remains lifted throughout the movement.
The exercise is performed in two directions:
- outward rotation
- rotation in the opposite direction
The supporting leg remains slightly bent and balance is maintained through stable posture.
Purpose
- improve hip control
- develop balance on one leg
- prepare the body for kicking techniques
- improve hip mobility
Technical key points
- keep the knee lifted throughout the movement
- let the movement originate from the hip
- work with control, not force
- keep the upper body stable
- balance through the supporting leg
Comment
The exercise introduces circular hip movement and directly prepares for kicking techniques.