14 – Seated Leg Split (Zengo kaikyaku undō)

Name

Zengo kaikyaku undō (前後開脚運動)
Seated leg split – right, left, and center

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Instructions (Romaji)

Hai, kaikyaku.
Leg split.

Migi e muite.
Turn to the right.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Hantai.
Opposite side.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Shōmen.
To the center.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

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Counting

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Shōmen
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū

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Description

The practitioner sits with the legs spread wide in kaikyaku. The legs remain straight and the feet are active.

The exercise is performed in three directions:

1. The upper body turns slightly and leans forward from the hips over the right leg
2. The same movement is performed over the left leg
3. The upper body moves forward between the legs

In each position, the stretch is held and gradually deepened during the count. The back is kept as straight as possible.

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Purpose

• increase hip mobility
• stretch inner thighs and hamstrings
• improve flexibility
• prepare for high kicks and wide stances

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Key Technical Points

• keep the legs straight
• active foot position
• hinge from the hips, not the back
• controlled and gradual deepening
• keep the spine long

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Comment

This exercise deepens hip mobility and marks a transition to more static stretching.