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08 – Squats with Hands on Knees (Hiza o motte kusshin undō)

Name

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

Instructions (Romaji)

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 to a higher position where two counts are performed before repeating the movement.

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 knees and legs
  • prepare the body for load
  • improve control in bending and extension
  • develop movement rhythm

Key Technical Points

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

Comment

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