Hip Circle for BJJ
Hip circles involve moving the hip through its full range of motion in a circular pattern while on all fours. This active mobility drill warms up the hip joint and identifies areas of restriction. Performing hip circles before every training session keeps the hips moving freely for guard work.
✓ Step-by-Step Instructions
- 1 Start on all fours with hands under shoulders and knees under hips.
- 2 Lift one knee out to the side keeping it bent at 90 degrees.
- 3 Circle the knee forward, up, out, and back in a large circle.
- 4 Perform circles in one direction, then reverse.
- 5 Keep the movement controlled and smooth.
- 6 Switch to the other leg.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Warms up the entire hip joint for the diverse range of motion demands in BJJ. Helps identify restriction before it becomes a problem during live training.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Making circles too small
- ⚠ Shifting weight excessively
- ⚠ Moving too quickly
- ⚠ Not reversing direction
🔄 Variations
- → Standing hip circles
- → Large amplitude circles
- → Figure-eight hip circles
- → Hip circles with band
Track Your Hip Circle 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 Hip Circle help my BJJ game? ▼
Warms up the entire hip joint for the diverse range of motion demands in BJJ. Helps identify restriction before it becomes a problem during live training.
What equipment do I need for the Hip Circle? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hip Circle? ▼
The Hip Circle 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.