Build Powerful Hips for BJJ


Katia Silva is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.

It’s all in the hips. Developing strong and durable hips will not only help you generate more power but protect everything above and below, including your lower back and knees. 

This workout targets all major muscle groups with a focus on hip strength and power. We will start with hip mobility work. Your hips need to be able to flex, extend and rotate internally and externally. Go through this warm-up before starting the workout. 

Mobility & Warm Up:

Be Explosive

Set a timer for 90 seconds. At the start of the first 90 seconds, complete exercises 1A and 2B. Rest the remainder of that 90-second interval. Complete exercises 2A and 2B. Continue this circuit for 3 rounds. All of your landings should be soft. This shows you have control. 

1A. 30 seconds of slow goblet squats

1B. 3 bodyweight jump squats

    • Focus on jumping as high as possible
    • Land as quietly as possible

2A. 30 seconds of slow push-ups

2B. 3 power push-ups

3A. 30 seconds slow deadlift

  • Tip: Start and end with the kettlebell between your ankles

3B. 3 power swings

Bodyweight alternative: 

3A: 30s alternating lateral squats

3B. lateral bounds each

Muscle Growth Circuit: 3×10

Use a band, dumbbell, or kettlebell for each of these exercises. 

When it comes to building powerful, strong hips, focus on hip hinging exercises such as the deadlift and the swing. When done correctly, these two movements will improve the way you move. 

Katia is available for virtual personal training and technique review sessions. Visit her website or email her at  

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