Rickson Squats for Core Strength and Spinal & Hip Mobility

Rickson squats are a staple exercise in jiu jitsu - they're excellent for developing functional core strength and improving mobility throughout the spine and hips.

Be sure that you are warmed up before doing Rickson squats. Ideally, you want to be perspiring a bit, which indicates that your blood is flowing nicely through all of your soft tissues.

Once you are warmed up, start on your buttocks, roll back onto your spine in a fluid motion, then use your body's momentum to roll back up with one foot tucked under the other knee. You should end up on the shin of the tucked in leg and the foot of the other, and in this position, gently lean forward with your pelvis to improve mobility through both hips.

Repeat all of the above for several repetitions, maintaining steady breathing throughout and being as fluid as possible as you roll on your spine.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Mobility Exercise Progressions

For some suggestions on how to set up a simple workout area at home, please feel free to view:

Suggested Resources for a Home Gym