Hip strength is vital in grappling sports such as wrestling and jiujitsu. Throwing your opponent to the ground and escaping from a pin attempt require power in your hip muscles. There are a variety of muscles that cross your hip joints, including the gluteus maximus or butt muscles, hamstrings, quadriceps and hip flexors. You can strengthen these muscles by performing two to four sets of six to 12 repetitions of hip-specific exercises.
Weighted Hip Lifts
The weighted hip lift is an effective butt and hamstring exercise that simulates lifting an opponent attempting to pin you. Lie on your back with your legs bent and feet flat on the floor. Place a weight plate or heavy sandbag across your hips and hold it in place. Push down through your heels and push your hips up toward the ceiling. Hold the top position for one to two seconds and then lower your butt back to the ground and repeat. Increase the range of movement available at your hips by elevating your feet on a 6- to 10-inch step. You can also perform this exercise using one leg at a time for a greater challenge.
Good Mornings
Good mornings are a traditional hamstring, glute and lower-back exercise that will improve your hip strength. Stand with your feet hip-width apart and a barbell held across your shoulders. Hold the bar firmly in place. Bend your knees slightly throughout this exercise. Push your butt back and simultaneously lean forward at the hips. Lean as far forward as you can without rounding your lower back. Push your hips forward and stand up straight to return to the starting position. This exercise can also be performed with a weight cradled in the crook of your arms -- the Zercher position.
Hip Bridge Twists
This is a specific mixed martial arts exercise designed to help you develop strength for breaking out of a pin attempt. Lie on your back with your legs bent and your feet flat on the floor. Place your feet as close to your butt as possible. Bend your arms to 90 degrees and rest your upper arms on the floor at shoulder height. Lift your hips dynamically and punch your left arm up and over to touch the ground outside and above your right shoulder. This will necessitate a strong torso twist and that you extend your left leg more than your right. Return to the starting position and then perform another rep to the opposite side. Continue alternating sides for the duration of your set. You can make this exercise more demanding by holding dumbbells.
Reaching Lunges
Grappling often requires that you step forward and reach down to grab your opponent. Reaching lunges simulate this action and strengthen your hip muscles. Stand with your feet together and your hands by your sides. Take a large step forward with your left leg and bend your knees. Lower your right knee to within an inch of the floor. Simultaneously lean forward and touch the floor on either side of your leading left foot. Push off your left foot and return to the starting position. Perform another rep, leading with your opposite leg. Continue alternating legs for the duration of the set. You can make this exercise more challenging by holding a dumbbell in each hand.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "High-Performance Sports Conditioning"; Bill Faran; 2001
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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