Jiu-Jitsu
Sit-Out to Base Drill
Build the hip mobility used to escape turtle and back exposure
6 min
4 x 10 sit-outs per side
Beginner
Why this drill
Builds toward build the hip mobility used to escape turtle and back exposure.
Instructions
- 1Start on hands and knees or in a sprawled position.
- 2Sit one hip through underneath you while posting the opposite hand behind.
- 3Square back up to a base position facing forward.
- 4Alternate sides continuously for the full set.
What to focus on
Driving the hip fully through to a squared base each rep.
Recommended reps
4 x 10 sit-outs per side
Common mistake
Only rotating the shoulders without the hip actually clearing underneath.