Developing powerful hip abductors and hip flexors are critical for keeping an opponent from passing your guard.
Incorporating a hip circuit into your daily warm-up is the perfect way to strengthen the often overlooked and under-trained muscles of the hip area. Former UFC heavyweight Todd Duffee demonstrates for FIGHT! readers how to “get hip on the mats.” The key to this circuit is to hold the contraction point for at least one second during each exercise.
HIP CIRCUIT
Begin by lying on your back while holding your left knee to your chest and leaving your right foot on the mat. Drive your right foot into the mat and lift your hips by squeezing your glutes and quads. Hold for one second and lower down under control. Perform 8 reps on each side.
Begin seated in the hurdler position with your right leg extended in front and your left leg pulled behind your hip. While leaning slightly toward your right side, lift your left leg toward the ceiling. Hold for one second and lower under control. Perform 8 reps on each side.
Knee to Elbow
Begin by lying on your stomach with your chin on your hands and both legs straight. Bring your left knee up toward your elbow and hold for one second. Return to the starting position. Perform 10 reps on each side.
Lateral Raise
Begin on your hands and knees with your elbows locked, back flat, and your left leg straight out to the side. Lift your left leg as high as possible while keeping your elbows straight. Hold for one second and lower under control. Perform 10 reps on each side.
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