Combat Sports
BJJ Hip Escape
The BJJ hip escape, also called shrimping, is a ground drill that uses a planted foot to move your hips backward. It trains trunk control and the hip movement used to create space during grappling.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Extend your left leg along the mat.
- Roll onto your left side with your right foot still planted.
- Slide your hips backward by pushing through your right foot.
- Draw your left knee toward your chest into the space you created.
- Return to your starting position on your back.
Form cues
- Keep your elbows close to your ribs
- Bring your ribs toward your thigh
- Exhale as you push
Common mistakes
- Lifting instead of slidingMove your hips along the mat rather than turning the drill into a high bridge.
- Moving your body as one blockLet your hips travel farther than your shoulders to create a bend at your waist.
- Pushing from a distant footPlace your pushing foot closer to your buttocks so you can drive through it without reaching.
Safety
Pushing through your head instead of your shoulder can strain your neck. Repeated sliding can irritate exposed skin, especially on a rough surface.
- Use a clean grappling mat with enough clear space to move sideways.
- Support your upper body through your shoulder and upper back, not your head.
- Wear clothing that covers areas rubbing against the mat.
- Start with small hip movements before increasing your range.
If you have neck, back, hip, or knee pain during the drill, use a smaller pain-free movement or ask a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 30 sec
Alternate sides after each repetition, prioritizing smooth movement over speed.