Hip Mobility Drill For Jiu-Jitsu: Part 2
90-90 Leg Lifts
Begin in the 90-90 Position.
Move into your end-range by moving your chest towards the leg you are focused on, and then slightly move away to allow for some available movement of the hips.
Keep a braced and stiff upper torso and focus on actively lifting the front leg 5-10 reps of 5 seconds. Then perform actively lifting the back leg 5-10 reps for 5 second holds.
This will help close the gap between passive hip motion (the ability to move your leg without using your muscles) and active hip motion (using your muscles to move the hip through or to a specific motion).
The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint.