Single Leg Hip Press
Many fighters we work with at Flo tend to have tight hip flexors from kicking or from sitting at work all day before coming to train. This is one of our go to warm up exercises for them. This is also great for teaching how to bridge or gain strength while trying to get an opponent off of you. This exercise focuses on using the hips and getting the posterior chain muscles on board while getting a stretch of the hip flexor area. It is also a good core activation exercise if done properly.
Be sure to watch out for rotation or leaning to one side on your press. Also watch and see if one side gets a lot higher than the other side. Your goal would be for both sides to be equal.
Try it yourself and let us know what you think.