Hip Mobility Drill For Jiu-Jitsu: Part 3

Begin in the hands and knees (quadruped) position.

Keep a braced and stiff trunk.

1. Hip Cars x5 on each leg

2. Fire Hydrant x5 on each leg

3. Hip Extension (knee bent) x5 on each leg

4. Hip Rotations (hip extended) x5 on each leg

The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint. Actively moving into your end-ranges and engaging the muscles is a great way to get your body prepared for training.

Hip Mobility Drill For Jiu-Jitsu: Part 2

90-90 Leg Lifts

Begin in the 90-90 Position.
Move into your end-range by moving your chest towards the leg you are focused on, and then slightly move away to allow for some available movement of the hips.

Keep a braced and stiff upper torso and focus on actively lifting the front leg 5-10 reps of 5 seconds. Then perform actively lifting the back leg 5-10 reps for 5 second holds.

This will help close the gap between passive hip motion (the ability to move your leg without using your muscles) and active hip motion (using your muscles to move the hip through or to a specific motion).

The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint.

1. Hip External Rotation (foot down)
2. Hip Internal Rotation
3. Hip Switches

If you have tried stretching your hips for months without much progress, then it’s possible that you may have weakness instead of tightness in your hips.

This sequence focusing on improving the mobility of the hip joint and using some activation and strengthening exercises to create stronger and more mobile hip joints.

Hip CARs 1-2 sets of 5 reps
End-range lift offs: 2-3 sets of 5-10 reps
Resisted Marches: 2-3 sets of 5-10 reps
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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

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90-90 Back Leg Lift with Rotation

This mobility drill improves hip muscle activation, end-range control, and hamstring flexibility.

End-range activation and mobility drills are excellent for improving joint and muscle function.

Super useful drill for BJJ and grappling!

2 sets of 5-10 repetitions

90-90 Lift with Rotation

This mobility drill improves hip muscle activation, end-range control, and hamstring flexibility.

End-range activation and mobility drills are excellent for improving joint and muscle function.

Super useful drill for BJJ and grappling!

2 sets of 5-10 repetitions

3 Exercises To Open The Hips (Tight Groin Fix)

1. Wide Stance Side Leans x5 repetitions
2. Kneeling Lateral Lunge x5 repetitions
3. Adductor Rock Backs x5 repetitions

Hip activation to promote and improve rotation.
2 sets of 5-10 repetitions with 5 second holds.

Try this hip switch drill to improve hip rotation and warm up the hips for BJJ.

Try The Hamstring Windmill to improve hip and back mobility and as a useful warmup before BJJ or strength training.

Try the hip airplane for a dynamic mobility and stability hip exercise

Try these leg swings for a dynamic hip and leg warm up.

Pigeon Stretch with rotation is useful for mobility and activation of the hip.

Modified Pigeon Stretch Using A Bench 5 x 15 sec