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THE ART. THE CULTURE.
THE JIU-JITSU LIFE.

warm up

Hip Stretches

Seven static and dynamic hip stretches for jiu-jitsu, with step-by-step photos and a practical routine for flexibility and pre-roll movement.

By JJM Staff 6 min read
Rich Wolcott demonstrating a seated butterfly hip stretch on blue academy mats.
Photo: Jason Boulanger

Words: JJM Staff | Photos: Jason Boulanger

In any sport, and especially in jiu-jitsu, flexibility is an advantage. One way to improve your range of motion is to regularly stretch the areas that need it. Some people are naturally more flexible than others, but a consistent routine can help you move more comfortably on the mats.

The static and dynamic stretches below focus primarily on your hips, with additional work for your lower back, groin, glutes, and thighs. Warm up first, move within a comfortable range, and avoid forcing a stretch into pain.

Static Stretches

Static stretches are held in a stationary position. Move into a comfortable stretch and give yourself time to relax there, without bouncing or trying to push past your limits.