Heel Hook: A Practical Guide to Modern Leg Locks

What Is the Heel Hook and Where It Fits

In Brazilian jiu-jitsu, the heel hook attacks the knee joint by gripping and rotating the heel while immobilizing the opponent’s hip and femur. Unlike straight ankle locks, the danger comes from internal or external rotation at the knee. Because it can escalate quickly, it demands exceptional control and safety habits.

You will most often see heel hooks from leg entanglements like single-leg X (outside ashi), cross ashi, 50/50, inside sankaku (saddle/411), and K-guard. In modern no-gi, the heel hook is a primary submission threat and a strategic lever to secure sweeps or back takes when opponents overdefend their legs. In gi, rulesets vary and many academies restrict heelhooks; always confirm competition and gym rules first, including ibjjf heel hooks, which are allowed in certain adult no-gi divisions but restricted elsewhere.

Heel Hook Videos on BJJ University (Top 20 Videos, Top 10 Courses)

❮

Ryan Hall's HORRIFIC Heel Hook Against BJ Penn🫣 | Technique Breakdown

55s · Not Mapped

The video provides a detailed breakdown of Ryan Hall's heel hook submission against BJ Penn in MMA. Ryan starts the technique with what looks like an Imanari roll but modifies it by lacing his left leg for the 50/50 position and grabbing Penn's other leg. Penn tries to strip his leg out but finds himself in a bad position as Hall's bottom leg is blocking him, while his top leg is framing against Penn's leg. The video concludes with Hall applying pressure on Penn's knee to get the submission. Unfortunately, Penn made the mistake of rotating against the heel hook which came too late for him to tap.

Technique: Heel Hook Position: Leg Entanglement 50 50 Category: Leg Locks

Dean Lister's Complete 16-Part Leg Lock System (Full BJJ Instructional)

0s · Dean Lister

Summary: This in-depth instructional video features BJJ legend Dean Lister teaching his complete system for leg lock submissions. Throughout the video, Lister breaks down multiple types of leg locks including ankle locks, foot locks, heel hooks, knee locks, and toe holds. He takes meticulous care to explain the mechanics of each technique, setup details, grips, entries, and defenses. Furthermore, he discusses the philosophy behind using leg locks, strategies, and scenarios where each submission would be most effective.

Technique: Heel Hook Position: Leg Entanglement Category: Leg Locks

PREMIUM

Down Right Sloppy Jiu Jitsu Bundle by Eoghan O'Flanagan

$427.00 • BJJ Fanatics

This video features BJJ instructor Eoghan O'Flanagan teaching his signature heel hook technique from the half butterfly position. The instructional bundle contains four videos, in which O'Flanagan covers a variety of moves such as countering outside passers and lower body attacks, plus guards that are often overlooked. Many fans appreciate his clear and competent teaching style, as well as the effectiveness of his modern BJJ techniques.

🎓 Unlock Course

The FIRST Leg Lock video you should watch

9m · Brandon Mccaghren

This tutorial by instructor Brandon Mccaghren focuses on the foundational principles of leg locks, with a specific concentration on the outside heel hook from a double outside ashi position. The video breaks down the technique into form, steps, and nuances, emphasizing first mastering the break mechanics before moving onto positional aspects. It also covers vital principles such as staying curled up like a ball, not reaching too early for the submission, and isolating the opponent's leg to prevent escapes. Mccaghren uses easy to understand language and slowly demonstrates each movement for clear understanding.

Technique: Heel Hook Position: Leg Entanglement Category: Leg Locks

The Secret Grip That Craig Jones Uses To Defend Heel Hooks And Leg Attacks

5m · Craig Jones

In this instructional video, Craig Jones demonstrates his technique for defending against heel hooks from the 50-50 guard position. He emphasizes the need for a strong grip on the opponent's far hip, showcasing how this grip effectively neutralizes the opponent's ability to apply knee bar pressure or expose the heel for a hook. Jones further provides an alternative tactic for when both fighters are seated on the ground, advocating for a scoop grip under the opponent's knee to inhibit their ability to attain an advantageous inside knee position. The overall teaching focuses on developing proactive defense mechanisms when confronted with leg attacks.

Technique: Heel Hook Position: Leg Entanglement 50 50 Category: Survival/Defense

PREMIUM

The No Gi Open Guard Bundle by Lachlan Giles

$249.00 • BJJ Fanatics

This video is an instructional series by ADCC Medalist Lachlan Giles on mastering various techniques in No-Gi Open Guard. It covers a range of techniques from K Guard to De La Riva, Reverse De La Riva, single leg X, X Guard and leg locks. Giles demonstrates how to enter into and transition through these positions, maintain guard, and launch attacks. He also elaborates on the 70/30 heel hook position, spotlighting a systematic approach to executing a heel hook.

🎓 Unlock Course

John Danaher Leg Lock Instructional

3m · John Danaher

In this video, John Danaher conducts a seminar on applying powerful attack series from cross ashi garami and inside sankaku positions. He explains the significance of controlling both the primary and secondary legs of the opponent and introducing a dilemma by threatening to break the secondary leg. He demonstrates the proper application of an Achilles Lock for the secondary leg and transitioning to inside sankaku for a heel hook finish on the primary leg. All these are accomplished with a focus on limiting opponent's defense and escape options and maintaining control and breaking pressures.

Technique: Heel Hook Position: Leg Entanglement Category: Leg Locks

How To Perfect Leglocks In Jiu Jitsu No Gi by Gordon Ryan

13m · Gordon Ryan

The YouTube video features Instructor Gordon Ryan teaching different leglock techniques in No Gi Jiu Jitsu. In the video, he specifically addresses the correlation between upper body and lower body attacks. He stresses the importance of obtaining control over the legs, being fluid through positions, and then, ultimately, the breaking mechanics. He advises viewers to have strong breaking mechanics for both inside and outside heel hooks. A large part of the video focuses on explaining and demonstrating the mechanics of transitioning from the cross Ashi Garami position to the Inside Ashi position to successfully achieve an outside heel hook.

Technique: Heel Hook Position: Leg Entanglement Category: Leg Locks

PREMIUM

Heel Hook The World: The Complete Beginners Guide by Heath Pedigo and Jacob Couch

$197.00 • BJJ Fanatics

This video is a complete beginner's guide to executing a heel hook, a technique within the leg lock game, provided by BJJ experts Heath Pedigo and Jacob Couch. After watching this video, viewers should have a deeper understanding of leg entanglements, gain insights into maintaining tight grips with both upper and lower body controls, and learn how to obtain finishing grips. The video also features troubleshooting advice to manage common issues students may encounter when executing these techniques. The heel hook is taught from multiple positions and situations, making the content applicable to a variety of practice environments.

🎓 Unlock Course

The First Five Leg Attacks You Need | Jiu-Jitsu Submissions

7m · Eli Knight

In this video, instructor Eli Knight delivers a tutorial on the first five leg attacks you should learn in Brazilian Jiu-Jitsu. He covers the techniques of the straight foot lock, toe hold, knee bar, and inside and outside heel hooks. He demonstrates these techniques and explains the critical details necessary for efficiency, all from the open guard position. He also shows some setups and finishes for these leg attacks, emphasizing how they help make a grappler more complete.

Technique: Heel Hook Position: Open Guard Category: Leg Locks

How To Do The Heel Hook Against Bigger And Stronger Opponents by Lachlan Giles (ADCC 2019…

16m · Lachlan Giles

The video features Lachlan Giles, known for his success against larger opponents during the 2019 ADCC, demonstrating his technique for applying the heel hook. Giles emphasizes the importance of the specifics of his leg entanglement position and entries, which he claims differ from the common practices at the time. Giles suggests that his methods offered more success against larger opponents, as these allowed him to retain the use of his legs as his "strongest weapon." He then goes through one pathway of his heel hook technique, which he used against Muhammad Ali, a significantly heavier competitor.

Technique: Heel Hook Position: Leg Entanglement Category: Submissions

PREMIUM

The Saddle by Lachlan Giles

$197.00 • BJJ Fanatics

In this video, Lachlan Giles, a renowned expert in the field of Jiu-Jitsu, presents an instructional masterclass on the Saddle position. He dives into techniques like heel hooks, cloverleaf, Aoki locks, and straight ankle attacks. Giles discusses advanced principles and methods to control your opponent and apply successful submissions. He also demonstrates each concept in live training and discusses troubleshooting methods for defensive reactions such as hiding the heel and roll outs.

🎓 Unlock Course

Inside Heel Hook: Setup and Safety (Lachlan Giles)

6m · Lachlan Giles

In this video, BJJ instructor Lachlan Giles demonstrates how to effectively execute the Inside Heel Hook from the saddle position. This particular type of heel hook is recognized for its potential to cause substantial injury if not performed or defended properly. The instructor places emphasis on leg control, especially to prevent his training partner from freeing his knee, before moving on to the heel hook setup. The significance of correct hand and arm positions when securing the heel is highlighted, and Giles explains how to achieve maximum control of the opponent's foot. He also discusses strategies for preventing the opponent from escaping and emphasizes the importance of safety when applying this technique.

Technique: Heel Hook Position: Leg Entanglement Saddle Category: Leg Locks

K guard BJJ #mma #bjj #brazilianjiujitsu

18s · Tum Energia

The video provides an instructional guide on transitioning from a closed guard to a backside heel hook using the K-guard technique. The instructor, Tum Energia, demonstrates attaching the leg with a tight butterfly grip to switch to K-guard when the opponent is standing and controlling the grips. The technique involves reaping over, blocking the back leg of the opponent with the far side foot, lifting it, and finishing off with a backside heel hook.

Technique: Heel Hook Position: Closed Guard Category: Transitions

PREMIUM

Breaking Legs and Breaking Hearts by Garry Tonon

$197.00 • BJJ Fanatics

In this instructional video, ADCC medalist Garry Tonon teaches advanced heel hook techniques focusing on leg locking. As a member of the Danaher Death Squad, he demonstrates how to enter into Ashi Garami from dynamic and safe positions. Garry also shares his guide to dominating from the back side position using heel hooks. He emphasizes on combining these techniques into one unified system to optimize leg offense.

🎓 Unlock Course

Defending and escaping the saddle (Lachlan Giles)

6m · Lachlan Giles

This video, guided by BJJ instructor Lachlan Giles, educates viewers on how to escape the saddle position, specifically from a heel hook. Giles emphasizes the importance of keeping the leg straight and turning the knee and toes inwards to decrease the opponent's grip on the heel. He then describes the counter-intuitive method of moving towards the right and points the toes down. Giles also explains a technique for disengaging from the opponent by rolling and creating gaps that allow for the leg's withdrawal with the help of free leg kicking and the hands pushing the opponent's legs away. He warns against diverting attention towards attacks on the free leg, stating that focus must be maintained on escaping the trapped one.

Technique: Heel Hook Position: Leg Entanglement Category: Escapes

USA Camp 2021: K-guard killers with Michael Currier

24m · Michael Currier

In this lesson, Michael Currier explains how to execute a backside 50-50 heel hook from a K-guard. Currier emphasizes the importance of control, grip placement, and precise alignment when executing the heel hook. He describes how to get to K-guard from a close guard, the setup for the backside 50-50, the importance of keeping a tight bite on the opponent's calf, and the correct way to apply the submission. He also provides details on how to control the opponent's movements to prevent them from escaping the submission.

Technique: Heel Hook Position: Open Guard Category: Submissions

PREMIUM

Leg Lock Land Mines: Attacking & Counter Attacking by Kade & Tye Ruotolo

$197.00 • BJJ Fanatics

In this instructional video, Kade & Tye Ruotolo, both ADCC medalists, teach a variety of lower body submission techniques such as heel hooks, knee bars, and calf slicers. The video covers entries from numerous common positions including those from the top, guard, and standing. The Ruotolos share their signature techniques, emphasizing an aggressive style that focuses on action and submission offense while providing viewers with numerous techniques that can enhance their no-gi game, making it more dangerous and compatible with the current trends in leg locking.

🎓 Unlock Course

Heel hook from 50/50. Absolute MMA Shanghai (Lachlan Giles)

10m · Lachlan Giles

The video is an instructional hosted by Lachlan Giles at Absolute MMA Shanghai. Giles breaks down how to effectively execute a heel hook from the 50/50 position. He guides viewers to maintain a high hip positioning, details the importance of spinning to north-south for a smooth leg entry, and explains the nuances of securing a tight grip for a successful submission. Giles also shares tips on using a tilting move for lifting the opponent's heel off the ground and ways to prevent counterattacks.

Technique: Heel Hook Position: Leg Entanglement 50 50 Category: Submissions

Making the bjj K GUARD simple!!! #bjj #jiujitsu #jiujitsutips #martialarts

57s · Robby Donofrio

In this video, Robby Donofrio explains how to execute a K Guard transition from the Closed Guard position in Brazilian Jiu-Jitsu. He emphasizes the strategy for attacking the legs when you cannot perform traditional arm movements. The transition includes scooping under your opponent's leg, using a hook over their hip, and pulling their leg through to establish a heel hook. The video also mentions an alternative use of K Guard to set up a Backside 50/50 heel hook.

Technique: Heel Hook Position: Closed Guard Category: Guard Retention

PREMIUM

Systematically Attacking The Legs by Gordon Ryan

$174.50 • BJJ Fanatics

This video is a masterclass by Gordon Ryan, focusing on attacking the lower body and various leg entanglement positions such as Irimi Ashi Garami, Cross Ashi, 50/50, and Outside Ashi. Ryan goes through step-by-step how to successfully apply these techniques, and defend against them while maintaining safety. Key submission techniques taught are inside and outside heel hooks. The instruction includes rolling footage where Ryan demonstrates these techniques in action.

🎓 Unlock Course

Transition to X Guard and Heel Hook by John Danaher

3m · John Danaher

This video follows renowned coach John Danaher demonstrating how to transition to X Guard and execute a Heel Hook. If the upper body posture battle in the closed guard is lost, Danaher instructs students to immediately transfer to the opponent's legs. This involves a shift to X Guard, driving the opponent's body weight forward onto their toes, which puts their hands on the mat, followed by a knockdown. From there, the student transitions into a Heel Hook by locking everything in place around the opponent's knee tendon and stopping a defensive turn by putting their forehead on the mat.

Technique: Heel Hook Position: X Guard Category: Transitions

How to punish someone that goes knee on belly! #bjj #jiujitsu #jiujitsutips #martialarts

1m · Robby Donofrio

This video teaches an effective escape from a 'Knee on Belly' position to a backside 50/50 heel hook. Instructor Robby Donofrio demonstrates how to leverage the opponent's knee on belly position by kicking their butt and posting on the foot, then spinning into an advantageous position. He then guides viewers on how to securely trap the opponent's leg, preventing any chances of rolling escape, and securing a heel hook submission. This technique, as demonstrated, results in high chances of a successful submission and low risk of being caught by the opponent.

Technique: Heel Hook Position: Knee On Belly Category: Escapes

PREMIUM

Outside Ashi Reloaded by Jason Rau

$127.00 • BJJ Fanatics

This video features Jason Rau teaching strategic attacks, relentless pressure, and chained submission techniques for a dominant game in Brazilian Jiu-Jitsu. In it, he particularly focuses on the potential of outside ashi garami, roll into two of the most effective submissions: the ankle lock and heel hook. Rau elaborates on the interplay between these techniques, using the opponent's defense to one attack as an opening for the other, leading to a higher finish rate and keeping the opponent off-balance.

🎓 Unlock Course

K guard BJJ

7m · Tum Energia

The video is from the YouTube channel Energia Martial Arts and features Tum Energia teaching a submission move in Brazilian Jiu Jitsu (BJJ) from the K Guard position - the heel hook. He starts with transitioning from a closed guard, showing the viewers an entry to the shallow K Guard, while stressing on the importance of control and posture. The video also emphasizes the ability to follow up and adjust based on the opponent's reaction, specifically when they try to free themselves from the K Guard. With comprehensive instruction and demonstration, the video aims to improve learners' performance on the mat.

Technique: Heel Hook Position: K Guard Category: Submissions

3 tips for improving your heel hooks. #bjj #nogi #lachlangiles #heelhooks #submeta

33s · Lachlan Giles

The video features Lachlan Giles giving three specific tips on perfecting heel hooks. Initially, he advises to have the opponent's foot dangling away from his body, not attached, for easy access. Secondly, he emphasizes keeping the elbow close to the ribs while maintaining weight on the outside of the elbow. Lastly, Giles asserts that the forearm should align with the foot, not the shin, to secure the position effectively.

Technique: Heel Hook Position: Leg Entanglement Category: Leg Locks

PREMIUM

Leglocks The UK Variant by Eoghan O'Flanagan

$127.00 • BJJ Fanatics

The video features instructor Eoghan O'Flanagan demonstrating various leg lock techniques from the Single Leg X position. O'Flanagan emphasizes a strategy of using your own legs to control your opponent's. He teaches how to apply brutal heel hooks and other submission moves that put immense pressure on your opponent's joints. Regardless of whether your adversary is standing, seated, or on their back, the techniques taught can be adapted to secure a submission.

🎓 Unlock Course

Outside Heel Hook Mechanics with Dr Lachlan Giles

6m · Lachlan Giles

In this YouTube video, Dr. Lachlan Giles, a highly revered BJJ black belt and coach, provides insights into the mechanics and crucial biomechanical factors of applying an effective outside heel hook. He emphasizes the importance of understanding the available internal rotation of the opponent's knee in executing the submission. Apart from explaining the effects of bent or straightened opponent's leg on the effectiveness of the technique, he also discusses the impact of lifting the hips or positioning the opponent's knee outside the centreline. The instructional video involves an in-depth review of perfecting the outside heel hook, which is an advanced leg lock technique.

Technique: Heel Hook Position: Leg Entanglement Category: Leg Locks

Double K guard #leglock #bjj #mma #energiamartialarts #anklelock #submission

22s · Tum Energia

This tutorial video by Tum Energia explores the application of an inside heel hook from the K guard position. The video begins with the instructor demonstrating how to enter into the K guard. The video then shows how to transition into an inside heel hook when an opponent kicks their leg away. The moves require inversion and repositioning to effectively catch the inside heel hook for the submission finish.

Technique: Heel Hook Position: K Guard Category: Leg Locks

PREMIUM

Ashi Origami: The Art of Folding Legs by Zach Green

$127.00 • BJJ Fanatics

In this video, Zach Green provides an instructional guide for executing effective leg attacks from various positions in Brazilian Jiu-Jitsu such as Ashi Garami, X-guard, 50/50, and Honeyhole. He highlights the essential transition moments for one attack to another and demonstrates multiple types of attacks like heel hook variations, straight footlocks, toe holds, and the z lock. Zach also covers how to take advantage of overly defensive opponents by sweeping and taking their back. Additionally, he provides strategies on passing guards that can blend seamlessly with leg attacks.

🎓 Unlock Course

❯

Core Mechanics and Safe Finishing Principles

Primary goal: lock the knee, isolate the hip, then rotate the heel. Think control first, then twist. Key checkpoints:

• +Upper-body: secure a rigid wedge around the opponent’s toes/instep and heel with a two-on-one or a reinforced wrist/forearm bite. The elbow line should wrap just above the heel so rotation transmits directly to the knee rather than slipping on the foot.
• +Lower-body: clamp the opponent’s thigh with your knees and hide your heel. For inside heel hooks (from saddle/inside sankaku), keep your knees pinched and your outside leg covering their hip line to stop spins. For outside heel hooks (from ashi/50-50), keep your knee line past their knee and use your hips as a clamp.
• +Direction of force: outside heel hook typically applies external rotation; inside heel hook applies internal rotation. Rotate your entire torso as a unit rather than jerking with your arms.
• +Finish cues: load the rotation slowly while preventing their knee from following the twist. If they can freely roll, you lack hip control or knee isolation.

Safety considerations: the heel hook can injure the knee quickly with little pain warning. Apply tension gradually, never rip. Partners should tap early. In training, release on tap immediately, avoid explosive entries, and discuss intensity beforehand. When coaching newer partners, prioritize control holds, positional drilling, and straight-ankle finishes before full rotational force.

High-Percentage Entries and Transitions

Common entry paths:

• +Outside Ashi (single-leg X): from seated guard or off a knee-cut defense. Keep their heel exposed on the outside. If they hide the heel, pummel to cross ashi or sit to 50/50.
• +Saddle/Inside Sankaku (the 411): from knee-tap off a pass, leg drag reactions, K-guard inversion, or countering a standing guard-break. Aim to trap their secondary leg to block rolls.
• +50/50: off de la Riva/berimbolo sequences or leg pummeling. Win the boot/heel exposure battle; if they turn the toes down, switch to back takes or sweep.
• +K-Guard: elevate the far hip, thread your shin, and expose the inside heel as you invert to saddle.

Troubleshooting and counters:

• +They spin: your hip wedge is loose. Block their far hip with your outside leg, pinch your knees, and anchor their thigh above the knee. If the roll continues, follow to top and re-pin before reapplying torque.
• +They hide the heel: re-pummel your feet to create rotation on the toes; use a two-on-one to pry the toes up, or switch sides with a reset grip to catch the opposite heel.
• +They boot the foot: threaten knee line extension first—stretch their leg to disrupt the boot, then re-aim the bite on the heel. Alternatively, redirect to toe hold or kneebar when the boot is strong.
• +They attack your legs back: hide your heel, keep your knee line safe, and prioritize winning the inside position with your leg pummeling. If parity occurs, come up for the pass.

Common Mistakes to Avoid

• +Chasing the foot, not the knee: the submission targets the knee through the heel. If the knee can track the rotation, you won’t finish. Clamp the thigh and block hip rotation before twisting.
• +Loose knee line: if their knee slides past your hips, they will spin and escape. Re-pummel to recapture the knee line before any finish attempts.
• +Arm-only finishes: twisting with your forearms without torso rotation reduces control and increases risk of slippage. Rotate with your core and hips.
• +Ignoring re-attack pathways: when opponents turn hard to free the heel, sit up to sweep, transition to back exposure, or switch to kneebar/toe hold chains.
• +Poor safety habits: ripping the finish or holding after a tap damages trust and partners. Build control, then apply gradual pressure.

What to Study First

If you are new to the heel hook, start with positional control before submissions. Study ashi garami fundamentals: inside vs. outside position, winning the knee line, and hiding your heel. Next, learn two core finishes—one inside (from saddle) and one outside (from ashi or 50/50). Add a simple re-attack system: when the heel slips, transition to kneebar or toe hold; when they spin, follow to top or back exposure.

Begin with low-intensity positional rounds: start in outside ashi with no twisting allowed; your goal is to keep the knee line and stop the spin for 10 seconds. Then add controlled heel exposure. Only later add gradual finish pressure. Keep notes on which entries—single-leg X, 50/50, or K-guard—fit your body type and guard preferences.

For inspiration and different teaching styles, explore material associated with well-known leg lockers. For example, you may encounter perspectives similar to a Craig Jones heel hook focus on off-balancing and 50/50 battles, a Lachlan Giles heel hook emphasis on inside position and saddle control, or lessons tracing back to Dean Lister’s leg lock philosophy. Compare concepts rather than memorizing moves.

How to Use BJJ University for Curated Study

BJJ University is a free, curated learning hub. Use the top navigation to browse categorized videos, clips, breakdowns, and instructional resources by instructor, technique, position, category, and training topic. On the Heel Hook pages, you can compare entries from ashi garami, 50/50, saddle/inside sankaku, and K-guard, plus drills for safe mechanics and common defenses.

Start at the technique’s main page to get the big picture, then branch to related positions. Bookmark BJJ University and share it with teammates or friends who want structured, free BJJ resources. Return after each training week to refine a single checkpoint—knee line control, heel exposure, or anti-spin wedges—and track which details improve your sparring outcomes.

FAQs

Related BJJ University Pages

• 1Heel Hook main page: Direct students to the central hub for curated heel hook entries, finishes, and drills.
• 2All BJJ techniques: Help students explore related techniques, positions, and categories to build a complete game around leg entanglements.
• 3Guillotine Choke Technique Guide: Compare related BJJ University technique study guides.
• 4Kimura Technique Guide: Compare related BJJ University technique study guides.