Deep Lunge Hold for BJJ
The deep lunge hold stretches the hip flexors of the back leg while opening the hip of the front leg. Holding this position builds the hip flexibility needed for deep passing positions and combat base. It addresses the chronic hip flexor tightness common in people who sit during the day and grapple at night.
✓ Step-by-Step Instructions
- 1 Step forward into a deep lunge position.
- 2 Lower your back knee to the floor.
- 3 Push your hips forward while keeping your torso upright.
- 4 Place your hands on your front knee or raise them overhead for deeper stretch.
- 5 Hold the position while breathing deeply.
- 6 Switch sides and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Opens the hip flexors for deeper level changes during takedowns and longer stride length during guard passing. Tight hip flexors limit your ability to maintain low combat base positions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Front knee traveling past the toes excessively
- ⚠ Arching the lower back instead of tucking the pelvis
- ⚠ Not pushing the hips forward enough
- ⚠ Holding the breath
🔄 Variations
- → Elevated back foot lunge hold
- → Lunge with rotation
- → Lunge with side bend
- → Pulsing lunge
Track Your Deep Lunge Hold Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Deep Lunge Hold help my BJJ game? ▼
Opens the hip flexors for deeper level changes during takedowns and longer stride length during guard passing. Tight hip flexors limit your ability to maintain low combat base positions.
What equipment do I need for the Deep Lunge Hold? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Deep Lunge Hold? ▼
The Deep Lunge Hold is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.