Combat Sports
Wrestling Sit-Out
The wrestling sit-out is a floor drill where you thread one leg beneath your body while rotating out of an all-fours position. It trains trunk control, hip movement, and coordination for ground wrestling.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Start on all fours with your hands beneath your shoulders, knees beneath your hips, and toes tucked.
- Lift your knees a few inches off the mat.
- Plant your left foot slightly outside your left hip.
- Lift your left hand toward your chest.
- Slide your right leg beneath your body toward the left, keeping your right hip close to the mat.
- Rotate your chest toward the open side, supported by your right hand and left foot.
- Reverse the movement to return to all fours.
Form cues
- Keep your supporting shoulder away from your ear.
- Move smoothly, not with a kick.
- Exhale as you turn.
Common mistakes
- Dropping onto your hipControl the descent so your hip hovers above or lightly touches the mat.
- Sagging through your lower backKeep your abdomen firm so your ribs and pelvis turn together.
- Reaching the supporting hand too far awayKeep the supporting hand close enough that your shoulder stays roughly above it.
Safety
Turning quickly over a planted hand can strain your wrist or shoulder, especially if the supporting arm buckles. Fatigue can also cause an uncontrolled landing on your hip.
- Use a stable, nonslip mat with enough clearance for your extended leg.
- Practice slow solo repetitions before adding speed or partner resistance.
- End the set when you can no longer support your weight steadily.
If you have wrist, shoulder, hip, or knee pain, use a smaller, pain-free turn or seek guidance from 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
- 45 sec
Alternate sides, counting each sit-out and return as one rep.