26 – Seated Knee Press Down (Hiza o motte oshisage undō)¶
Name¶
Hiza o motte oshisage undō (膝を持って押し下げ運動)
Seated knee press down
Instructions (Romaji)¶
Hai, ashi hikitsukete.
Draw in the leg.
Hai, hiza motte.
Hold the knee.
Shita ni oshite.
Press downward.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Jū wa kiai.
Ten with kiai.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
(Jū with kiai)
Description¶
The practitioner sits with one leg extended and the other leg drawn in toward the body.
The knee of the drawn-in leg is held with the hands and pressed downward in a controlled manner toward the floor.
With each count, the knee is gradually pressed lower. The movement originates from the hip, not by forcing the knee joint.
The exercise is then repeated on the opposite side.
Purpose¶
- increase hip mobility
- stretch inner thigh and gluteal muscles
- develop control in the position
- prepare for kicking techniques and stances
Key Technical Points¶
- controlled downward pressure
- movement originates from the hip
- avoid forcing the knee
- stable upper body
- work without pain
Comment¶
The exercise is repeated on the opposite side and concludes hip mobilization in the seated sequence.