7 BJJ Solo Drills To Build Better Hip Movement

Key points

• Lift the hand and foot on the same side together to open up the pivot angle
• Pivot the body backward and let the lateral hip make controlled contact with the mat
• Spring forward off the posted leg to immediately return to the starting quadruped base

Common mistakes

Dropping heavily onto the hip instead of controlling the descent with the posting limbs.

Key points

• Lift opposite hand and foot simultaneously while maintaining an active posting base
• Kick the leg straight through the open space while rotating the hips and chest upward
• Maintain total core control and do not let your hips touch the mat at any point

Common mistakes

Letting the hips sag or rest on the mat during the kick extension.

Key points

• Move the lifted leg in front of the posted leg across the body line
• Post the extended foot firmly on the mat to force complete hip turnover
• Pivot smoothly across to all fours and repeat on the opposite side

Common mistakes

Stepping the foot behind the post leg instead of crossing clearly in front of it.

Key points

• Jump explosively off hands and feet, rotating hips over dynamically in mid-air
• Touch the lateral hip lightly to the mat upon landing
• Immediately rebound off the feet and hands to launch back into the opposite hip switch

Common mistakes

Landing flat-footed with straight legs or crashing the hips down heavily onto the floor.

Key points

• Throw the lead leg across the body and post the foot firmly on the mat
• Elevate hips completely, supporting body weight onto the shoulder girdle rather than the neck
• Turn the pelvis over, slide the trailing leg through, and pivot across to step over to the other side

Common mistakes

Bearing weight directly onto the cervical spine/neck instead of across the shoulder shelf.

Key points

• Kick the top leg in a broad circular arc upward and backward to generate rotational momentum
• Roll fluidly across the upper back and shoulder shelf as the body pivots around
• Finish cleanly sitting up in a balanced S-sit leg configuration before reversing direction

Common mistakes

Muscling through the transition with flat hips rather than riding the kicking leg's circular momentum.

Key points

• Drive the hips straight vertically into the air onto the upper back and shoulders
• Twist the pelvis sharply at the top of the elevation to engage rotational abdominal muscles
• Lower the legs with control out in front without letting the lower back slam into the mat

Common mistakes

Shooting the legs backward over the head like a plow stretch instead of lifting hips vertically toward the ceiling.