When it comes to BJJ, not all mobility drills are created equal. The ones worth your time do more than just stretch a tight area—they also strengthen, activate, and help you move with control.
The following 4 movements do exactly that.
They create space where you’re compressed, activate the muscles you need to move well, and build coordination between your core and hips—so your mobility becomes a long-term solution, not a short term bandaid.
Whether you’re warming up before training or dialing in your movement on an off-day, thesesd high-value drills will leave your body feeling stronger, more mobile, and more prepared for the demands of the mat.
1. 8-Point Plank
This variation of the plank is one of the most effective ways to open up the posterior chain—especially the back side of the pelvis, where most athletes are locked up from years of sitting, lifting, or poor breathing.
By keeping your knees and elbows down and your hips tucked under, you can breathe directly into the posterior ribs, improving the stack of your rib cage over your pelvis. This directly enhances your ability to breathe well and move fluidly on the mat.
It also activates the lower core, obliques, and rectus abdominis while improving your hip internal rotation when you splay the legs wider.
Inhale deeply into your back ribs, exhale fully through pursed lips, and keep the abs on.
2. Side Plank Rolls
This dynamic side plank drill is one of the best ways to activate the obliques and glute medius while improving both hip rotation and shoulder mobility.
As you roll from one side to the other, you’re training your core to stabilize in multiple planes—while also improving hip internal and external rotation.
It’s a simple movement that builds serious control and improves total body mobility, from the hips to the spine and up to the shoulders.
Inhale as you rotate down, exhale as you open up.
3. Reverse Inchworm
The reverse inchworm is one of the best bang-for-your-buck movements to decompress the back side of your body and turn on the front side at the same time.
As you walk your hands back toward your feet in a reverse hinge position, you stretch the low back and hamstrings while activating the core—especially the rectus and obliques.
It also mobilizes your scapula and improves shoulder upward rotation, which is essential for overhead movement and strong framing.
Each rep opens your hips, improves your stack (rib cage over pelvis), and prepares your core and shoulders for work.
Inhale as you reach your hips back, exhale as you move forward.
4. Reverse Crawl
The reverse crawl is one of the most powerful drills for linking your upper and lower body through the core.
With each step, you build contralateral coordination between the hips and shoulders—just like in wrestling, scrambling, and guard passing.
You’ll light up your obliques, rectus, serratus, and lats while dialing in your breathing and ramping up your heart rate. It’s one of the few drills that acts like both a movement primer and a cardio warm-up.
Breathe deeply into the back ribs and move slow and controlled. Stay low to get the most out of it.
Final Thoughts
These four movements check all the boxes—mobility, activation, control, breathing, and coordination.
Use them before jiu-jitsu, as part of a focused warm-up, or on their own as a movement-based active recovery day.
They’ll prep your body to perform—and help you feel better every time you step on and off the mat.
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