Hip Escape
Quick Information
Category
Tactical Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Obliques, Gluteus Maximus
Secondary muscle groups
Adductors, Hamstrings, Trunk
Movement pattern
Ground Lateral Hip Movement
Training goal
Coordination
Sport
MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Develop the fundamental ground movement pattern used to escape bottom positions.
How it fits the system. A beginner-level ground lateral hip movement entry in the Tactical Training section, programmed to develop coordination. Related work in the library: Sandbag Front Squat and Sandbag Bear Hug Carry.
Primary muscles
Obliques, Gluteus Maximus
Secondary muscles
Adductors, Hamstrings, Trunk
Movement pattern
Ground Lateral Hip Movement
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie on your back with the knees bent and the feet flat on the mat.
- Turn onto one side and post the top foot on the mat.
- Drive through that foot to lift the hips.
- Push the hips away from the imagined opponent while sliding the shoulders back.
- Land on the opposite side and repeat.
- Travel the length of the mat for the prescribed distance.
Coaching Cues
- Push the hips away, do not just kick the legs.
- Keep the elbows in and the hands protecting the head.
- Turn onto the side rather than staying flat.
Common Mistakes
- Staying flat on the back throughout.
- Pushing with the arms instead of the leg.
- Moving without turning onto the side.
Progressions & Regressions
Progressions
Increase speed or distance, or add a partner for resistance.
Regressions
Perform slowly in place without travelling.
When to Use It
When to use
In grappling warm-ups and technical work.
When not to use
With hip or lower-back pain during the movement.
Programming
3 to 4 lengths of the mat.
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