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Martial Arts: Essential Lower Body & Hip Mobility Exercises For BJJ Athletes


By Evie Dawson

Building a great body, certainly, requires a great deal of energy and strength. All the hard work turns into waste if nothing is done to recover from those brutal workouts.

So, let’s hear out as to how many of you do exercises to just help you do that? Very few I suppose. Well, truth be told more than the workout itself, it is the recovery that’s far more important.

So, it becomes of rather greater significance to know the easy recovery essentials after working out intensely. If you truly are a BJJ—Brazilian Ju-Jitsu—athlete, you’ll be aware of how beneficial the lower body and hip mobility is already.

In case you’re a beginner, we’ve got just the exercises for you to condition, strengthen, and stretch for a greater lower body and hip mobility.

Modified Pigeon Glute stretch

Kneel down on the mat and bring the left leg behind you. Lean your torso forward and simultaneously place the forearms on the mat. Open the right knee outward towards the left. You might need to slide forward your left ankle so the pelvis can lower towards the floor.

Bend the elbows to further deepen the stretch. Hold it for a minute or less, then switch the legs.

Wall squats

Unlike the conventional wall squat with the back against the wall, stand facing the wall with your nose and toes against it. Keep the feet slightly wider than shoulder-width apart. Squat down as far as possible with the arms hanging in between the legs.

With each repetition, drop down a little further until your hips are below the knees.

Kneeling Hip Flexor Stretch

To do this intense stretch, kneel down on a mat and bring your left knee up. Keeping your left foot firmly on the ground, extend your right leg out behind so the top of the foot is on the floor.

Now just shift your weight by gently pushing the hips slightly forward until you feel the stretch in your hip. Hold this position for 15 seconds and move on to repeat on the other side.

Hip Flexor and Quad Stretch

To go into a hip flexor quad stretch stay in the same position as above.

Bring the back leg up and hold the top of the foot. Stretch your hips as much as you can by leaning a little back to focus on the quad. Hold this position too for at least 15 seconds before you change the sides to repeat again.

Hip Flexor Stretch and Reach

For this stretch too, stay low by going into the kneeling hip flexor stretch position.

As you begin to perform that very exercise and feel the stretch, reach upward with the arm alternate to the leg in front with the knee bent. Lean slightly to the left and feel a deep stretch in the abdomen. Hold this position for 15 seconds, switch the legs, and repeat.

Bulgarian Split Squats

Start by standing with your back facing a standard bench or a box of equal height. Next, as before reaching for one foot back and place the top of the foot on the bench or the box.

Slightly lower your back knee down towards the ground by bending the forward leg. When the front leg gets parallel to the floor, push through the grounded foot to return to the starting position and repeat with the alternative leg.

Fire Hydrants

Position yourself with the help of your hands and knees on the floor. Suppose this to be your initial position.

Now, keeping your knee bent and hip still, abduct the femur by moving your knee away from the body kicking. Pause at the top of this movement and then slowly return to the starting position to perform with the alternative leg.

Downward Dog Into Quad Stretch

From the fire hydrant position, get into a downward dog pose by just lifting your hips up in the air.

Both the legs and the arms stretched, making an upside down V. After getting into this position and holding it for a few seconds, lean your torso forward bending the knees and bringing them to the side of the chest.

Hold this position for a second and two, then return to the initial downward dog position.

Cobra into Dynamic Plough

To do this one last exercise get down into a third world squat with both the hands stretched in front.

Lean forward to touch down the hands in such a manner that they are placed directly underneath the shoulder.

Stretch the legs behind to go into a cobra position, take a breath in and lift your arms along with the chest.

Now bring yourself back into the squat position, roll back with the hand stretched to the sides and legs bent parallel to the floor. Bring them further down to touch the toes to the floor and in the similar way roll back to the starting position.

Professional body builders put so much hard work into building their body with the right diet and Xtreme no muscle advance supplement or others. They too understand the importance of low body & hip mobility exercises.

Being a BJJ athlete, who needs far lower body and hip mobility, do make sure to incorporate these exercises in your routine. For they’ll help you improve in ways you’ll be proud of in the near future.

Author Bio: Evie Dawson is a rabid health and fitness aficionado. She is sports lover and a fitness enthusiast who believes in healthy living. Her inspiration lies in all those things that are healthy and natural. She loves to share her knowledge about health, fitness, and muscle-building too.


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