22 Hiza o motte oshisage undō¶
Name¶
Romaji:
Hiza o motte oshisage undō
Japanese:
膝を持って押し下げ運動
English:
Knee press in seated position
Romaji instructions¶
Ashi o hikitsukete.
(Pull the leg in.)
Hiza o motte.
(Hold the knee.)
Shita ni oshite.
(Press downward.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)
Ju wa kiai.
(Ten with kiai.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
(Ju with kiai)
Description¶
The practitioner sits with one leg extended and the other drawn in.
The knee of the bent leg is held and pressed downward in a controlled manner.
Each count corresponds to one downward press.
After ten repetitions, the exercise is repeated on the opposite side.
Purpose¶
- increase hip and knee mobility
- stretch hip, glute and inner thigh muscles
- improve control in seated positions
- prepare for kicks and stances
Key technical points¶
- controlled pressure
- do not force the knee
- movement originates from the hip
- stable upper body
Comment¶
This exercise develops control in the hip and knee and continues the progression of lower-body mobility.