Combat Sports
BJJ Reverse Hip Escape
The BJJ reverse hip escape is a solo grappling drill that draws your hips toward your feet. It develops trunk control and hip coordination for changing angles and closing space on the ground.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your side with your knees bent in front of you.
- Plant your top foot flat on the mat near your hips, in front of your lower leg.
- Lift your hips slightly off the mat, supported by your planted foot and upper back.
- Draw your hips toward your planted heel.
- Rotate your knees toward the ceiling to face upward.
- Settle your hips back onto the mat.
Form cues
- Keep your elbows close.
- Exhale as your hips move.
- Move smoothly, without bouncing.
Common mistakes
- Pushing the hips awayUse your planted heel to pull your pelvis closer to your foot rather than straightening your leg to push away.
- Moving the whole body togetherLet your upper back serve as the pivot so your hips change position relative to your shoulders.
- Bridging too highUse only enough lift to let your hips slide instead of making a large upward bridge.
Safety
Pressing through your head during the lift can strain your neck. Turning your body over a firmly planted foot can also twist your knee if you force the rotation.
- Practice on a padded mat with enough clear space to move in either direction.
- Keep your head relaxed rather than using it as a support point.
- Allow your planted foot to pivot as your knees turn.
- Start with small movements until you can control the hip slide.
If you have neck, back, hip, or knee pain, use a smaller pain-free range or ask a physiotherapist before practicing.
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
Count each hip draw as one rep, practicing both sides equally.