BJJ Exercise Library

Build the strength, conditioning, and resilience your BJJ game demands. Every exercise selected specifically for grapplers, with clear instructions and direct mat application.

241+

Exercises

Browse by Category

🏋️

Strength Training

Build the raw power for takedowns, guard passing, and controlling opponents. These compound and isolation exercises develop the muscle strength that translates directly to dominance on the mat.

45 exercises →

🫁

Build the gas tank for five-minute rounds and overtime. These HIIT, circuit, and cardio exercises develop the cardiovascular endurance and work capacity needed to maintain technique when fatigue sets in.

35 exercises →

🧘

Mobility

Move freely through the positions BJJ demands. These joint mobility and movement drills open the hips, shoulders, and spine so you can play guard, pass, and scramble without restriction.

30 exercises →

🤸

Flexibility

Stretch deeper for advanced guard positions and injury prevention. These static and dynamic stretching routines develop the range of motion for rubber guard, high guard, and split-based movements.

25 exercises →

🤜

Grip Strength

Develop unbreakable grips for gi and no-gi. These towel hangs, finger exercises, and grip-specific drills build the forearm endurance and finger strength that wins grip-fighting battles.

25 exercises →

🎯

Core Training

Build the anti-rotation, compression, and stability your game demands. These exercises develop the core strength for maintaining position, resisting sweeps, and powering through transitions.

30 exercises →

🛡️

Neck Training

Protect your neck from chokes and build resilience. These neck strengthening exercises build the muscular defense against submissions while reducing the risk of neck injuries from grappling.

15 exercises →

🩹

Injury Prevention

Stay on the mat by bulletproofing your joints. These prehab exercises strengthen the knees, shoulders, fingers, and ankles that take the most punishment during BJJ training.

36 exercises →

Popular Exercises

Barbell Back Squat

strength

The barbell back squat is a foundational lower body exercise that builds the powerful leg drive needed for BJJ takedowns...

★★★☆☆ 4-5 sets / 5-8 reps

Hip Thrust

strength

The barbell hip thrust isolates the glutes through a full range of hip extension, building the explosive bridging power ...

★★☆☆☆ 3-4 sets / 8-12 reps

Sprawl Burpee

conditioning

The sprawl burpee combines a traditional burpee with the sprawl mechanics used in takedown defense. This BJJ-specific co...

★★★☆☆ 3-5 sets / 10-15 reps

Hip 90/90 Stretch

mobility

The hip 90/90 stretch targets both internal and external hip rotation simultaneously by positioning the legs at 90-degre...

★★☆☆☆ 2-3 sets / 45-60 seconds per side

Towel Pull-Up

grip strength

Towel pull-ups involve draping towels over a pull-up bar and gripping them to perform pull-ups. The thick, unstable grip...

★★★★☆ 3-5 sets / 3-8 reps

Dead Hang

grip strength

The dead hang involves hanging from a bar with arms fully extended for time, building grip endurance and shoulder decomp...

★☆☆☆☆ 3-4 sets / 30-60 seconds

Pallof Press

core

The Pallof press is an anti-rotation core exercise that forces the core to resist rotational forces from a cable or band...

★★☆☆☆ 3-4 sets / 10-12 reps per side

Neck Curl

neck

Neck curls target the anterior neck muscles by curling the chin toward the chest against resistance. These muscles are r...

★★☆☆☆ 3-4 sets / 12-15 reps

External Rotation with Band

injury prevention

External rotation with a resistance band strengthens the rotator cuff muscles that protect the shoulder from submission ...

★☆☆☆☆ 3-4 sets / 15-20 reps per arm

Track Your Training Beyond the Mat

Pair your strength and conditioning work with your BJJ sessions. MatTime tracks your total training load so you can optimize performance and recovery.

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All Exercises A-Z

Ab Wheel Rollout Airdyne Interval Ankle Dorsiflexion Mobilization Ankle Stability Circle Assault Bike Tabata Back Extension Band Finger Extension Band Neck Extension Band Neck Flexion Band Pull-Apart Banded Good Morning Banded Hip Distraction Banded Hip Flexion Banded Shoulder Distraction Barbell Back Squat Barbell Finger Walk Barbell Hip Bridge Barbell Row Battle Rope Slam Bear Crawl Bear Crawl Hold Bench Press Bicycle Crunch Bike Sprint Bird Dog Body Saw Bottoms-Up Kettlebell Press Box Jump Bretzel Stretch Broad Jump Bulgarian Split Squat Burpee to Pull-Up Butterfly Stretch Cable Anti-Rotation Hold Cable Row Calf Stretch Captains of Crush Training Cat-Cow Chest Opener Stretch Child Pose Chin Tuck Chin-Up Clamshell Conventional Deadlift Copenhagen Plank Cossack Squat Couch Stretch Cuban Rotation Dead Bug Dead Hang Deep Lunge Hold Deep Squat Hold Deficit Push-Up Downward Dog Dragon Flag Dumbbell Overhead Press Dumbbell Row Ear Pressure Prevention Protocol Eccentric Calf Raise External Rotation with Band Face Pull Farmer Carry Fat Bar Hold Figure-Four Stretch Finger Curl Finger Extension with Band Finger Taping Protocol Floor Press Foam Roll IT Band Foam Roll Lower Back Foam Roll Quads Foam Roller Thoracic Extension Frog Stretch Front Neck Bridge Front Split Progression Front Squat GHD Sit-Up Gi Pull-Up Glute Bridge Glute Stretch Goblet Squat Good Morning Grappler Conditioning Circuit Grip Squeeze Hamstring Bridge March Hanging Leg Raise Hanging Windshield Wiper Hex Dumbbell Hold Hill Sprint Hip 90/90 Stretch Hip Airplane Hip CAR Hip Circle Hip Crossover Stretch Hip Flexor PNF Stretch Hip Thrust Hollow Body Hold Hub Lift Inchworm Internal Rotation with Band Inverted Row Isometric Neck Hold IT Band Foam Roll Jump Rope Kettlebell Clean Kettlebell Complex Kettlebell Snatch Kettlebell Swing Knee Circles L-Sit Hold Landmine Press Landmine Rotation Lat Pulldown Lat Stretch Lateral Band Walk Lateral Neck Flexion Lateral Raise Leg Raise Manual Resistance Neck Training Medicine Ball Dead Bug Medicine Ball Slam Middle Split Progression Monster Walk Mountain Climber Neck Bridge Neck Circles Neck Curl Neck Extension Neck Flexion Stretch Neck Harness Extension Neck Isometric Four-Way Protocol Neck Rotation with Band Nordic Hamstring Curl Overhead Press Pallof Press Pancake Stretch Pendlay Row Pigeon Stretch Pirifomis Stretch Piriformis Release Plank Plank Pull-Through Plate Pinch Posterior Tibialis Strengthening Prone Cobra Prone Plank March Prone Scorpion Prone Y Raise Prowler Push Pull-Up Push-Up Quad Stretch Quadruped Adductor Rock-Back Quadruped Fire Hydrant Quadruped Hip Extension Rack Pull Reclined Bound Angle Pose Renegade Row Reverse Crunch Reverse Fly Reverse Wrist Curl Rice Bucket Training Romanian Deadlift Rope Climb Rope Grip Pull-Up Rowing Intervals Russian Twist Sandbag Carry Sandbag Clean and Press Scapular Push-Up Scapular Retraction Seal Row Seated Forward Fold Seated Spinal Twist Shoulder CAR Shoulder I-Y-T Raise Shoulder Pass-Through Shoulder Sleeper Stretch Shrug Shuttle Run Side Plank Side-Lying Hip Abduction Single-Leg Balance Single-Leg Romanian Deadlift Single-Leg Squat to Box SkiErg Interval Sled Pull Sled Push Sledgehammer Lever Sledgehammer Slam Sphinx Stretch Spiderman Lunge with Rotation Sprawl Burpee Standing Hamstring Stretch Step-Up Stir the Pot Straddle Stretch Suitcase Carry Suitcase Deadlift Sumo Deadlift Sumo Squat Supine Hamstring Stretch with Strap Supine Twist Suspension Trainer Fallout Swimming Intervals Technical Stand-Up Drill Tennis Ball Squeeze Terminal Knee Extension Thick Rope Row Thoracic Spine Foam Roll Thoracic Spine Rotation Thread the Needle Thruster Tire Flip Towel Hang Towel Kettlebell Swing Towel Pull-Up Towel Row Trap Bar Deadlift Turkish Get-Up Turkish Get-Up Core Focus V-Up Versa Climber Interval Walking Lunge Wall Ball Wall Sit Wall Slide Weighted Dip Windmill Wood Chop World Greatest Stretch Wrestling Sit-Out Wrist Circles Wrist Curl Wrist Roller Wrist Roller for Rehab Wrist Strengthening Protocol Wrist Stretch Protocol Y-T-W-L Shoulder Protocol Yoga Sun Salutation Zercher Squat