Even though Jiu-Jitsu means the “the gentle art” in Japanese, the wrong training partner can quickly make it seem more like “the chaotic art”.
Unfortuantely Jiu-Jitsu is most chaotic for our knees. After spending 10 years of training through aches and pains, along with the occasional sidelining injury, I've determined that the most practical exercise to mitigate the risk of knee injury is the Graduated Pistol Squat.
It builds functional strength (deploys multiple muscle groups), does not require weights, and you can do it from home. You might already know what Pistol squats are and think you can't do them. But that's the best part — anybody can do the version I'm about to show you.
Prevent BJJ Knee injuries with the Graduated Pistol Squat:
100% Genuine Disclaimer: I am not a certified personal trainer or physical therapist. All content in this post related to physical well-being and injury prevention is for entertainment purposes only.