BJJ Stretches to Unlock Your Potential

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bjj stretches - a guide on best stretches for brazilian jiu jitsu
Article summary:
Beginner to Advanced
Time Commitment to See Results
10 Minutes / Day
Key Takeaways:
  • Flexibility is crucial in BJJ for techniques, escapes, and injury prevention.
  • BJJ stretches like butterfly, lunge, and crossover improve hip mobility.
  • Enhanced flexibility in BJJ reduces injury risk and aids technique execution.
  • Incorporate these stretches to unlock your potential and elevate your BJJ skills.
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Brazilian Jiu-Jitsu (BJJ) is a martial art that demands more than just strength and technique; it requires exceptional mobility and flexibility. In this comprehensive guide, we will explore the importance of flexibility in BJJ, delve into a range of effective BJJ stretches, and discuss the significance of improving flexibility in this controlled art form.

Why Is Flexibility Crucial in Brazilian Jiu-Jitsu?

BJJ is a martial art that relies heavily on body positioning, leverage, and controlled movements. Flexibility plays a pivotal role in achieving success in this discipline for several reasons:

  1. Submission Techniques: Many BJJ techniques, such as arm bars and chokes, require your body to be in positions that demand flexibility. The ability to move your body fluidly is essential in executing these techniques effectively.
  2. Escapes and Transitions: Flexibility aids in escaping from undesirable positions and transitioning smoothly between moves. Whether it’s escaping from an opponent’s guard or transitioning into a dominant position, flexibility can make the difference.
  3. Guard Play: In BJJ, having a flexible guard is crucial for controlling your opponent and defending against their attacks. Flexibility in the hips and spine allows for a more effective guard game.
  4. Injury Prevention: Improved flexibility reduces the risk of injuries, as it allows your body to adapt to various positions without undue strain.

Now that we understand the significance of flexibility in BJJ, let’s explore a series of effective BJJ stretches that can help you enhance your mobility and flexibility for this martial art.

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BJJ Stretches for Enhanced Flexibility

1. Butterfly Stretch

How to Perform:

  • Sit down on the ground.
  • Bring the soles of your feet together, allowing your knees to drop outward.
  • Gently push your knees toward the ground.
  • Hold for 15-20 seconds.


The butterfly stretch targets the hip flexibility required for various BJJ techniques and guards.

2. Lunge Hip Flexor Stretch

How to Perform:

  • Start in a lunge position with your left leg forward.
  • Keep your left knee at a 90-degree angle and your right leg straight behind you.
  • Lean forward slightly, feeling the stretch in your hip flexor.
  • Hold for 15-20 seconds on each side.


This stretch enhances hip flexibility, crucial for both offensive and defensive maneuvers in BJJ.
Lunge Hip Flexor Stretch

3. Crossover Glute Stretch

How to Perform:

  • Lie on your back with both legs straight.
  • Cross your left ankle over your right knee.
  • Gently pull your right knee toward your chest.
  • Hold for 15-20 seconds on each side.


The crossover glute stretch improves hip mobility and aids in maintaining a flexible guard.
Crossover Glute Stretch

4. Lying Hamstring Stretch

How to Perform:

  • Lie on your back with both legs straight.
  • Lift your left leg toward the ceiling while keeping it straight.
  • Use a strap or your hands to gently pull your leg closer to your chest.
  • Hold for 15-20 seconds on each side.


Stretching the hamstrings improves leg straightening and mobility, crucial for various BJJ positions.
Lying Hamstring Stretch

5. Thoracic Spine Mobility Exercises (Hip Cars)

How to Perform:

  • Assume a quadruped position on your hands and knees.
  • Flex your left hip and knee, bringing it as close to your chest as possible.
  • Slowly rotate your left hip outward and extend your knee behind you.
  • Reverse the movement to complete the circle.
  • Perform 5-10 controlled articular rotations (CARs) on each hip.


Hip CARs enhance hip mobility and improve your ability to control and move your legs effectively in BJJ.

6. Hip Extension Exercises

How to Perform:

  • Start on your hands and knees.
  • Extend your left leg straight behind you while keeping your toes on the ground.
  • Push your hips slightly forward.
  • Hold for 15-20 seconds on each side.


Hip extension exercises improve hip mobility, allowing for better control during BJJ movements and transitions.

These BJJ stretches, when incorporated into your training routine, can significantly enhance your flexibility and mobility for Brazilian Jiu-Jitsu. Whether you’re a beginner or an experienced practitioner, prioritizing flexibility can lead to improved performance and a reduced risk of injuries in this martial art.

In Conclusion

In Brazilian Jiu-Jitsu, flexibility is a cornerstone of success. By incorporating these effective BJJ stretches into your training regimen, you can enhance your flexibility, mobility, and overall performance in this martial art. Whether you’re striving to improve your guard game, execute complex techniques, or prevent injuries, flexibility is a key factor that can unlock your potential in BJJ. So, roll out your mat, embrace these stretches, and elevate your BJJ journey by prioritizing mobility and flexibility.

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