Become Fighter
Double leg and single leg: MMA guide
The two shots that carry most MMA takedowns, with the penetration step that makes them work.
The double leg takes both legs. The single leg takes one. Both start with a level change and a deep step, and both end with you driving through the opponent, not pulling them.
These are the same shots wrestlers use, with one change for MMA: your head position has to avoid knees and guillotines. Learn them with a coach first. A shot onto a partner is not something to teach yourself.
Key points
- Level change, then penetration step. The step goes between their feet, with your head beside their hip.
- Head position: ear on the hip or ribs, not forward into a knee or guillotine.
- Double leg: arms wrap behind the knees, drive forward and a little to the side.
- Single leg: lift the leg, keep your head inside, then run the pipe or turn the corner.
- Finish with your feet moving. Standing and driving beats pulling.
Common mistakes and how to fix them
- Head down in front of the opponent's chest. Put your head against the hip. Head in front invites a guillotine or a knee.
- Reaching without the step. The step brings your body to the target. Arms alone are easily sprawled.
- Pulling the legs toward you. Drive through the opponent. Pulling stops your feet.
Combinations that use it
- wr-lc-pen: Level change, Penetration step
- wr-lc-dl: Level change, Double leg
- wr-lc-sl: Level change, Single leg
- mma-lc-pen-dl: Level change, Penetration step, Double leg
- mma-lc-pen-sl: Level change, Penetration step, Single leg
- wr-lc-pen-dl: Level change, Penetration step, Double leg
Related techniques
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Takedown fundamentals module of MMA foundations.
Get it on Google Play. Coming soon to the App Store.
More from Takedown fundamentals
- Takedown awareness and timing: MMA guide
- Takedown defence: MMA guide
- Recovering after a failed shot: MMA guide
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.