The Inside Heel Hook is a powerful leg lock submission in Brazilian Jiu-Jitsu, targeting the ankle and knee joints by applying lateral (outward) rotational force to the opponent's foot. Unlike the outside heel hook, which rotates the foot inward, the inside variation involves trapping the opponent's foot across your body, securing their heel beneath your opposite-side armpit, and twisting outward. Historically, the inside heel hook rose to prominence in modern no-gi grappling competitions, notably through the success of leg-lock specialists such as Dean Lister and members of the Danaher Death Squad, including Garry Tonon and Gordon Ryan.

The Inside Heel Hook immobilizes the opponent's femur (thigh bone) while forcefully rotating the tibia (shin bone) inward. This generates significant torsional stress on the knee joint, primarily endangering the anterior cruciate ligament (ACL) and placing secondary stress on the medial collateral ligament (MCL) and lateral collateral ligament (LCL). Due to the limited range of ankle eversion and the strength of the ankle's deltoid ligament, rotational force quickly transfers upward, concentrating torque directly on the knee. This biomechanical reality makes the inside heel hook one of the most dangerous submissions, capable of causing severe knee injuries if applied explosively or held too long.

Step 1: Secure the Foot

Trap your opponent's foot across your body, anchoring their heel firmly with your forearm or wrist. Avoid placing the foot too deeply under your armpit; instead, pin it tightly against your side for optimal control.

Step 2: Control the Knee Line

Ensure your opponent's knee remains securely trapped within your leg entanglement, past your hip line. Common positions for this include the saddle (inside sankaku), cross ashi garami, and the 50/50 guard.

Step 3: Apply Rotational Force

With the foot secured, rotate your opponent's heel outward while simultaneously extending your hips upward or leaning back. This dual action creates a devastating fulcrum, twisting the lower leg against the immobilized thigh and forcing a rapid submission.

• Losing Knee Line Control: Allowing your opponent's knee to slip free reduces leverage and enables escape.
• Incorrect Foot Positioning: Placing your opponent's foot too deeply under your armpit creates excess space and weakens your grip on the heel.
• Neglecting Off-Balancing: Attempting the submission while your opponent maintains a strong base significantly reduces effectiveness.
• Exposing Your Own Foot: Leaving your secondary leg vulnerable during leg entanglements can lead to counter-attacks and heel hooks from your opponent.

Maintain Strong Base and Posture

Prevent initial leg entanglements by maintaining solid posture, base, and weight distribution.

Aggressive Hand-Fighting

Immediately disrupt your opponent's grip on your heel by aggressively controlling their wrists or forearms.

Clear the Knee Line

Extract your knee from the entanglement to neutralize leverage and significantly reduce the submission threat.

Roll with the Rotation

If caught, roll in the direction of the applied rotational force to relieve pressure and potentially free your leg.

Early Tapping

Recognize the danger and submit early if escape is not immediately achievable, as ligament damage can occur rapidly and without significant pain warning.

The Inside Heel Hook is predominantly utilized in no-gi grappling competitions such as ADCC and EBI, where leg reaping and heel hooks are permitted. Dominant setups include positions like the saddle (inside sankaku), cross ashi garami, and the 50/50 guard. Practitioners strategically time their attacks during transitions and scrambles, leveraging the threat of the heel hook to force opponents into defensive reactions, often creating additional positional or submission opportunities.

The Inside Heel Hook gained widespread recognition through the pioneering efforts of Dean Lister, whose early ADCC successes highlighted the effectiveness of leg locks. Later, John Danaher and his students in the Danaher Death Squad, including Garry Tonon and Gordon Ryan, further revolutionized the technique. Their consistent success at elite competitions solidified the inside heel hook as a staple submission in modern no-gi grappling.

Due to the high risk of severe knee injuries, the Inside Heel Hook is banned in traditional gi-based IBJJF competitions. It is primarily allowed at advanced levels in no-gi events, where competitors have greater mobility and fewer frictional constraints. Safety concerns associated with limited mobility and increased friction in gi competitions have led to the widespread exclusion of heel hooks from standard gi rule sets, emphasizing the importance of responsible practice and early submission recognition when training this technique.