Combat Sports
BJJ Bridge
The BJJ bridge is a mat drill that lifts your hips diagonally toward one shoulder to practice grappling escapes. It trains hip drive and trunk control.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie on your back on the mat.
- Plant your feet flat, hip-width apart, with your knees bent.
- Tuck your elbows beside your ribs.
- Drive through both feet to raise your hips.
- Direct your hips diagonally toward one shoulder, shifting support onto that shoulder and upper back.
- Lower your upper back and hips to the starting position under control.
Form cues
- Keep your knees tracking over your toes
- Exhale as you drive upward
- Keep your jaw and neck relaxed
Common mistakes
- Feet too far awayBring your heels closer to your butt so you can push firmly through the floor.
- Twisting only at the waistTurn your chest and pelvis together rather than twisting through your lower back.
- Pushing with your handsKeep your hands near your chest so your legs provide the drive.
Safety
Rolling onto your head can load your neck, especially with a forceful drive. Forcing extra height by arching your lower back can strain it.
- Never use the crown of your head as a support point.
- Start with a small lift and turn before increasing the range.
- Practice without a partner's weight until you can control the movement consistently.
- Stop if you feel neck pressure or back pain.
If you have a neck or back injury, ask a physiotherapist or doctor whether this rotational bridge is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Alternate sides, counting each lift and return as one rep; this solo drill does not teach the full partner escape.