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BJJ Butt Scoots (the Seated Guard Locomotion Drill)

IntermediateStrengthTier T3

Aim: to build upper body strength and floor movement skills. Good for: Floor movement conditioning; Arm, core and hip strength; Mat circuit.

Targets: Hip
CoreShouldersHips

When to use

This is for adults who want a floor drill for the arms, core and hips. Use it in the main part of a session or as a warm-up. The goal is to build upper body strength and floor movement skills.

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

  1. A man sitting upright on a mat, legs out in front, hands by his hips, ready to move.

    Step 1 of 4

    Sit upright on a mat with your legs out in front of you. Rest your hands beside your hips.

  2. A man with his hips lifted off the mat, weight on his hands and heels, ready to scoot.

    Step 2 of 4

    Press into your hands and heels. Lift your hips off the mat without dragging them.

  3. A man mid-scoot, hips carried back, legs kept active in front of him.

    Step 3 of 4

    Scoot your hips backward. Keep your legs active in front of you.

  4. A man sitting upright on a mat, legs out in front, hands by his hips, ready to move.

    Step 4 of 4

    Sit upright again with your legs out in front of you and your hands beside your hips.

Form Cues

  • Lift your hips fully off the mat
  • Keep your chest up
  • Press through your hands and heels
  • Move in small steps

Common Mistakes to Avoid

  • Dragging the seat
  • Letting the wrists collapse
  • Leaning too far back
  • Moving too fast

Safety Information

Skip this if you have wrist or shoulder pain. Use a mat or forgiving floor.

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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.