Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Wrestling Sit-Out Escape

IntermediateStrengthTier T3

Aim: to build hip mobility, leg strength and floor-to-standing control. Good for: Floor-to-standing conditioning; Hip rotation and control; Home mat circuit.

Targets: Hip
Full-body conditioningHip rotationFloor transitions

When to use

This is for active adults who want a full-body floor drill. Use it in the main part of a session after a warm-up. The goal is to build hip mobility, leg strength and floor-to-standing control.

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

  • Confirm a clear matted area with open space all around before starting - the general shadow-drill set-up.
  • Start on all fours in the referee's position at the centre of the mat with no partner.
  1. woman on all fours in the referee's position on the mat

    Step 1 of 5

    Start on all fours at the center of the mat. Place your hands under your shoulders, your knees under your hips and your head up.

  2. woman seated on one hip, right leg swung through wide, facing away

    Step 2 of 5

    Swing your right leg through wide and sit on one hip. Rotate your hips to face the other way.

  3. woman driving up off the outside leg from the side sit toward standing

    Step 3 of 5

    Push through the leg on the outside to come up to standing from the side sit.

  4. woman lowering back to all fours, hands replanted on the mat

    Step 4 of 5

    Lower back to all fours. Plant your hands and set your knees down, ready to repeat on the other side.

  5. woman on all fours in the referee's position on the mat

    Step 5 of 5

    Rest on all fours. Keep your hands under your shoulders and your knees under your hips.

Form Cues

  • Move under control
  • Keep your head up
  • Plant your hands before you lower your knees
  • Repeat to both sides

Common Mistakes to Avoid

  • Swinging the leg too fast
  • Sitting down hard on the mat
  • Only practising one side
  • Losing hand placement

Safety Information

Use a clear, padded mat. Do not sit down hard on a bare floor.

Get your free personalized program at clapmove.com/register

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