Hip Mobility for Guard Players

Overview

Your guard is only as good as your hip mobility. This daily routine will unlock the flexibility you need for rubber guard, spider guard, lasso, and everything in between.

Why Hip Mobility Matters

Limited hips mean:

• Easier guard passes
• Weaker guard retention
• Less effective sweeps
• Higher injury risk

Open hips give you:

• More guard options
• Better angle creation
• Easier recovery
• Longer BJJ career

Equipment Needed

• Yoga mat or carpet
• Foam roller (optional but helpful)
• Resistance band (optional)

Daily Routine

This routine takes 15-20 minutes. Do it daily, preferably after training or in the evening.

Phase 1: Release (5 minutes)

Use foam roller or ball for self-myofascial release.

Hip Flexor Roll

• Lay face down with roller under hip flexor
• Roll slowly from hip to mid-thigh
• 60 seconds each side
• Focus on tender spots

Glute Roll

• Sit on roller with one ankle crossed over opposite knee
• Roll around the glute
• 60 seconds each side

IT Band Roll

• Side position, roller under outer thigh
• Roll from hip to knee
• 60 seconds each side

Phase 2: Open (7-10 minutes)

Hold each stretch for 2 minutes minimum. Breathe deeply.

90/90 Stretch

• Sit with front leg at 90 degrees, back leg at 90 degrees
• Keep torso upright
• Lean forward slightly for deeper stretch
• 2 minutes each side

Pigeon Pose

• From plank, bring one knee forward behind wrist
• Extend back leg straight behind
• Lower torso toward floor
• 2 minutes each side

Frog Stretch

• On all fours, spread knees wide
• Keep feet in line with knees
• Sink hips back toward heels
• 2-3 minutes

Couch Stretch

• Kneel with back foot against wall/couch
• Front foot flat on floor
• Keep torso upright
• 90 seconds each side

Phase 3: Activate (3-5 minutes)

Strengthen the end range of your new mobility.

Seated 90/90 Transitions

• Move smoothly between left and right 90/90 positions
• Control the movement
• 10 transitions total

Lying Hip Circles

• On back, one knee to chest
• Circle the knee out and around
• Keep lower back flat
• 10 circles each direction, each leg

Active Pigeon

• In pigeon position, press into floor and lift torso
• Hold for 5 seconds, lower down
• 5 reps each side

Guard-Specific Stretches

For Closed Guard

Butterfly Stretch

• Soles of feet together
• Pull heels close to body
• Press knees toward floor
• 2 minutes

Supine Groin Stretch

• Lay on back, soles together, knees out
• Let gravity pull knees toward floor
• 2-3 minutes

For Open Guard

Split Squat

• Long lunge position
• Back knee on floor
• Drive hips forward
• 90 seconds each side

Side Split Progression

• Feet wide, toes forward
• Gradually widen stance over time
• Work toward full splits
• 2-3 minutes

For Rubber Guard

Hip Flexor with Rotation

• Kneeling lunge position
• Reach same-side arm overhead and lean away
• 90 seconds each side

Supine Hip External Rotation

• On back, one ankle over opposite knee
• Pull bottom leg toward chest
• 2 minutes each side

Weekly Schedule

Daily (15-20 min)

• Complete routine above

3x Per Week (Extra 10 min)

• Add guard-specific stretches for your game
• Focus on weak areas

After Training

• Prioritize hip openers
• Take advantage of warm muscles

Progressive Overload

Track your progress:

• Measure your pigeon pose depth
• Note your 90/90 comfort level
• Track splits distance

Every 2 weeks, test these positions and look for improvement.

Common Mistakes

1. Bouncing: Static hold, no bouncing
2. Holding breath: Breathe deeply throughout
3. Going too fast: Real change takes 2+ minute holds
4. Skipping days: Consistency beats intensity
5. Ignoring pain: Discomfort is okay, pain is not

Expected Timeline

• Week 1-2: Reduced tightness
• Week 3-4: Noticeable position improvements
• Month 2+: Significant guard mobility gains

Stay consistent. Your guard game will thank you.