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08 – Squat with hands on the knees (Hiza o motte kusshin undō)

Name

Hiza o motte kusshin undō (膝を持って屈伸運動)
Squat with hands on the knees

Romaji instruction

Hai, hiza motte.
Hold the knees.

Kusshin.
Bend and extend.

Ichi, ni.
San, shi.
Go, roku.
Shichi, hachi.
Kyū, jū.

Counting

Ichi, ni
San, shi
Go, roku
Shichi, hachi
Kyū, jū

Description

The practitioner stands with the feet approximately shoulder-width apart and places the hands on the knees.

From this position, the knees are bent and the body is lowered. In the lower position, two short pulses are performed.

The legs are then extended again into a higher position, where two counts are performed before the movement is repeated.

The upper body leans slightly forward, and the knees follow the direction of the feet. The heels remain in contact with the floor throughout the movement.

Purpose

  • activate the knees and legs
  • prepare the body for load-bearing
  • improve control in bending and extending
  • develop rhythm in movement

Technical key points

  • the knees follow the direction of the feet
  • control in both the lowering and rising phases
  • even rhythm
  • stable balance
  • heels in contact with the floor

Comment

This exercise introduces load-bearing in the legs and marks the transition to more dynamic training.