08 – Knee bends 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)
Knee bends 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 bend and the body lowers. In the lower position, two short pulses are performed.
The legs then extend again to a higher position where two counts are performed before the movement repeats.
The upper body leans slightly forward and the knees follow the direction of the feet. The heels remain on the floor throughout the movement.
Purpose
- activate the knees and legs
- prepare the body for loading
- improve control in bending and extending
- develop rhythm in movement
Technical key points
- keep the knees aligned with the direction of the feet
- maintain control both down and up
- keep an even rhythm
- maintain stable balance
- keep the heels on the floor
Comment
The exercise introduces loading of the legs and marks the transition to more dynamic training.