Skip to content

09 – Knee rotation (Hiza mawashi undō)

Name

Hiza mawashi undō (膝回し運動)
Knee rotation

Romaji instruction

Hai, hiza mawashite.
Rotate the knees.

Ichi, ni, san, shi, go, roku.

Hantai.
Opposite direction.

Ichi, ni, san, shi, go, roku.

Counting

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

Description

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

From this position, small circular movements are performed in which the knees, lower legs, and feet move together.

The hands are used lightly to guide the movement. The circle moves forward, to the side, and back in a controlled motion.

After six rotations, the direction is changed and the movement is repeated in the opposite direction.

The movement is small and controlled.

Purpose

  • mobilize the knees
  • prepare the knee joint for load-bearing
  • improve control of the movement

Technical key points

  • small and controlled circles
  • the knees move together
  • even load on both feet
  • stable upper body

Comment

This exercise follows kusshin and prepares the knees for continued movement and load.