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Wrestling Hip Heist

IntermediateStrengthTier T3

Aim: to pivot your hips and swing your legs to face the other way. Good for: Hip and core mobility; Floor conditioning; Mat circuits.

Targets: Hip
HipsCoreFloor work

When to use

This is for people who want hip and core conditioning on a mat. Use it in a warm-up or main set at a controlled pace. The goal is to pivot your hips and swing your legs to face the other way.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • This is the seated knees-bent start with both hands posted flat on the mat behind the hips; then the mid-heist with the hips turned over pivoting on the left side of the seat and both bent legs flying through in a low arc; and the settled seat facing the opposite direction, hands re-posted. Each repetition is one heist of about a half turn, repeated in the same turning direction so the hips run in a circle.
  • Start on a plain mat facing left, turn to your left through the middle and settle, then loop back the same way.
  1. A woman seated on a wrestling mat facing frame-left, knees bent and feet flat, leaning back a little on both hands posted flat behind her hips.

    Step 1 of 4

    Sit on the mat with your knees bent and feet flat. Lean back a little and place both hands flat behind your hips.

  2. The same woman mid-heist - pivoting on the left side of her seat with both palms still posted and both bent legs lifted off the mat, swinging through a low arc in front of her.

    Step 2 of 4

    Shift your weight onto the left side of your seat and your hands. Turn your hips to your left and swing both bent legs through together.

  3. The same woman seated on the mat now facing frame-right - a half turn from the start - knees bent and feet flat, hands flat behind her hips again.

    Step 3 of 4

    Set your feet down on the new side. You now face the opposite way, with your hands flat behind your hips.

  4. A woman seated on a wrestling mat facing frame-left, knees bent and feet flat, leaning back a little on both hands posted flat behind her hips.

    Step 4 of 4

    Sit with your knees bent and feet flat, hands behind your hips, ready to pivot again.

Form Cues

  • Keep your hands flat
  • Move at a controlled pace
  • Keep your eyes forward
  • Keep your chest open

Common Mistakes to Avoid

  • Rushing the swing
  • Leaning on the wrists too hard
  • Kicking out wide
  • Spinning near furniture or walls

Safety Information

Use a clear, flat, dry mat with space around you so you cannot slide into furniture or walls. Learn it slowly first.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.