Free BJJ Prep Series: The Best Exercises to Do Before Starting Jiu-Jitsu

If you're thinking about starting Brazilian Jiu-Jitsu, one of the best things you can do to prepare is build a strong foundation with targeted exercises. That’s exactly why we created our free YouTube series—BJJ Prep—to help beginners ease into Jiu-Jitsu with movements that support flexibility, mobility, and injury prevention.

Why This Exercise Matters for Jiu-Jitsu

Whether you’re shrimping out of mount, maintaining guard, or shooting for a triangle choke, your hip strength and stability are always being tested. The hip abductor exercise specifically targets the gluteus medius, one of the key muscles that helps you maintain control, balance, and structure in almost every position.

Here are a few reasons we love this exercise for Jiu-Jitsu:

• Guard retention: Helps you stay tight and mobile while fighting off a pass.
• Hip escapes: Builds the muscle control you need to create space.
• Top pressure: Adds balance and base when you’re trying to stay on top without getting swept.

Even if you haven’t stepped on the mats yet, adding this movement to your routine will give your body a head start. It’s low-impact, easy to modify, and doesn’t require any special equipment.

More to Come

This is just the beginning of our Free BJJ Prep Series. We’ll be dropping new videos regularly, each focusing on a movement that directly benefits your Jiu-Jitsu training—especially if you're starting from scratch.

Subscribe to the channel and follow along. Whether you're 100% committed or just Jiu-Jitsu-curious, these exercises will get your body ready for what’s coming.