5 Lower Body Stretches for BJJ
Jun 28, 2021Grappling leaves the lower body tight in predictable places: hip flexors from being in guard, adductors from everything, hamstrings from standing work, calves from being on your toes. These five stretches cover it.
Run them after training or in a separate session. Hold each for thirty to sixty seconds a side, breathing out into the position rather than forcing it.
The five lower body stretches, demonstrated.
1. Marching calf stretch
Calves get tight from standing work, sprawling, and being on your toes in guard passing. Tight calves also limit ankle range, which limits how well you squat and how well you stand up in base.
2. Lying quad stretch
Quads and hip flexors shorten from time spent in guard and from any seated day job. When they stay short, your hips do not extend fully and your low back picks up the difference.
3. Three-way hip stretch
Three angles on the same joint, because the hip does not restrict in only one direction. This is the highest-value entry on the list for most grapplers.
4. Quadruped groin stretch
Adductors take a beating in guard retention and in every scramble. Groin range is also what keeps a hard sprawl or a wide base from turning into a strain.
5. Supine hamstring stretch
On your back rather than standing, so your low back stays neutral and the hamstring actually gets the stretch instead of your spine rounding to fake it.
When to use them
| Slot | How | Hold |
|---|---|---|
| After training | All five, unhurried | 45–60s per side |
| Separate session | All five, twice through | 30–45s per side |
| Before training | Dynamic versions only, no long holds | 5–10s, moving |
| Before competing | Skip the long holds entirely | — |
Long static holds immediately before you train or compete can temporarily reduce force output. Stretch after, or in its own session. Before training, move instead of hold.
More: three hip mobility drills · hip abduction exercises · the full mobility video library · why mobility matters for jiu-jitsu.
This is one piece of the warm-up picture. For competition day use the BJJ tournament warm-up, for daily range work use the mobility and flexibility video library, and for the whole training structure read BJJ strength and conditioning: the complete guide.
Questions
How long should I hold each stretch?
Thirty to sixty seconds per side after training. Longer is not better once you are past a minute.
Should I stretch before or after BJJ?
After, or in a separate session. Before training, use dynamic movement instead of long holds, since sustained static stretching can temporarily reduce force production.
How often do I need to do these?
Four to six days a week if you are tight. Two or three times a week is enough maintenance once your range is where you want it.
Is it normal for one side to be much tighter?
Very common in grapplers, since most people have a dominant side and a preferred guard. Give the tight side an extra set rather than forcing it harder.
Should stretching hurt?
You want a strong pull, not sharp pain. Sharp is a stop signal.
Will stretching alone fix my guard retention?
It helps if range is the limit. If you are getting flattened because you are weak, strength through the range is the answer.
Can I do these on training days?
Yes, after the session. That is the best slot for them.
What if I cannot reach the position at all?
Reduce the range and use a support. A stretch you can hold with relaxed breathing beats a deeper one you have to fight.
Hands that hold on when the rest of you is done.
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