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BJJ Technical Stand-Up

AdvancedStrengthTier T4

Aim: body control and leg and hip strength. Good for: Practising getting up from the floor; Hip and leg control; Floor-to-stand strength.

Targets: Hip
Floor transitionsLeg strengthBody control

When to use

This is for people who want to practise getting up from the floor in a controlled way. Use it in the main set or as a mobility drill after a warm-up. The goal is body control and leg and hip strength.

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

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the mat with one leg extended forward and the other bent under the body.
  • Post the same-side hand behind and frame forward with the opposite hand.
  1. She sits on the mat with one leg extended forward and the other bent under her body, her same-side hand posted behind and her opposite hand framed ahead.

    Step 1 of 5

    Sit on the mat with one leg straight in front and the other bent under you. Place the hand on the bent-leg side behind you and reach the other hand ahead.

  2. She has lifted her hips, weight borne on the posted hand and the planted foot of the bent leg, the extended leg hovering light ahead.

    Step 2 of 5

    Lift your hips. Put your weight on the hand behind you and the foot of the bent leg, not on the straight leg.

  3. She swings the extended leg backward in a wide arc under her body, still supported by the post and planted foot, her head behind the frame arm.

    Step 3 of 5

    Swing the straight leg back in a wide arc under your body. Keep supporting yourself with the hand and foot.

  4. She has landed in a low staggered stance, legs wide and bladed, her framing arm still extended forward and her head behind it.

    Step 4 of 5

    Land in a low staggered stance with your legs wide. Keep the front arm forward and your head behind it.

  5. She sits on the mat with one leg extended forward and the other bent under her body, her same-side hand posted behind and her opposite hand framed ahead.

    Step 5 of 5

    Return to the seat with one leg straight and the other bent under you. Keep one hand behind and the other ahead.

Form Cues

  • Keep your head up
  • Keep weight on the hand and planted foot
  • Move with control
  • Keep the front arm forward

Common Mistakes to Avoid

  • Putting weight on the straight leg
  • Moving too fast
  • Dropping the head
  • Letting the hand slip

Safety Information

Use a non-slip mat and clear space around you. Fall risk when moving from the floor to standing.

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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.