Reverse Heel Hook

Last updated: June 20, 2026

What is a reverse heel hook?

The reverse heel hook is the inside version of the heel hook, and you will also hear it called the inside heel hook or the inverted heel hook. The “reverse” label simply marks it as the opposite of the standard outside heel hook: the foot is captured on the opposite side and rotated the other direction. All three names point to the same submission.

It shows up most in no-gi Brazilian jiu-jitsu and submission grappling, and it appears in MMA as well, usually once a fighter has tangled up the legs from a position like 50/50 or the saddle. Although the grip is on the heel, the heel is just a handle. The real target is the knee. By pinning the thigh in place and rotating the lower leg, the attacker forces the knee to twist past the range it is built to handle, which is why a tap comes fast, or an injury comes faster.

How a reverse heel hook works

Control comes before the finish. The attacker first clamps down on the knee line so the trapped leg cannot rotate freely, then secures the heel and turns the foot inward toward the opponent’s midline. With the thigh held still, that twist has nowhere to go except the knee joint.

The mechanics are what make it frightening rather than the strength involved. A peer-reviewed case report in Knee Surgery, Sports Traumatology, Arthroscopy described an MMA athlete whose knee was flexed and turned inward while rotational force was applied to the shin, producing a complete ACL rupture alongside an MCL injury. Little hip movement is needed to reach that point.

That is also why the submission gives so little warning. Physiotherapists who treat grapplers, including the team at SurfEdge Sports Physiotherapy, point out that the damage often arrives before the pain does, because ligaments carry far fewer of the sensory receptors that would normally shout “stop.” A reverse heel hook can look calm right up to the instant something tears.

Reverse heel hook vs outside heel hook

Most people searching for this term are trying to sort out the difference between the two heel hooks, so the distinction deserves a clear answer. Both attack through the heel, but they load different structures.

Feature	Reverse (inside) heel hook	Outside heel hook
Foot position	Trapped on the opposite side, twisted inward	Trapped on the same side, twisted outward
Main structure stressed	Knee ligaments, especially the ACL and MCL	Ankle ligaments and the outer knee (LCL)
Force on the knee	High, isolated to the knee joint	Lower, partly absorbed by the ankle
Relative danger	Higher	High but generally lower

The reason the inside version is harsher comes down to where the force settles. Mike Piekarski, a doctor of physical therapy and BJJ brown belt, explains that the inside heel hook isolates motion to the tibiofemoral joint, the main knee joint, with the ACL acting as the primary brake on that rotation. The outside heel hook tends to spread the load into the ankle, where larger movement is available before anything in the knee fails. Same grip on the heel, opposite consequences for the leg.

Why the reverse heel hook is so dangerous

A knee is harder to live without than an elbow or a shoulder. A serious reverse heel hook can sprain or rupture the ligaments that stabilise rotation, the ACL and MCL most often, and sometimes the meniscus along with them. Surgery and a recovery measured in months are common outcomes for the worst injuries.

Severity is only part of the problem. Speed is the rest. Knee proprioceptors that normally warn of a dangerous joint angle can be bypassed by the fast, subtle rotation of a heel hook, as the coaching staff at Jiu Jitsu Brotherhood describe in their guidance on training leg locks safely. By the time it hurts, it has usually already gone too far.

There is data behind the reputation too. A peer-reviewed survey of more than 1,100 BJJ athletes across 62 countries found the knee to be the single most commonly injured area at 27 percent of injuries, with ACL tears among the injuries most associated with long layoffs from the sport. Coaches teach the same response across gyms: tap early and release pressure the moment the position is locked.

Is the reverse heel hook legal?

Legality depends entirely on the ruleset, and it has shifted in recent years. Under IBJJF rules, heel hooks stay banned in gi competition at every belt level. In no-gi, the IBJJF legalised them for adult brown and black belts starting 1 January 2021, alongside knee reaping, while keeping them off-limits for masters divisions and for white, blue, and purple belts.

Submission-grappling promotions are more permissive. ADCC and EBI allow heel hooks across all levels, and organisations such as NAGA and Grappling Industries permit them from the intermediate or purple-belt ranks upward. Anyone competing should check the specific rules for their division before stepping on the mat, because the same technique can be a winning finish in one event and a disqualification in another.

Frequently Asked Questions

Is a reverse heel hook the same as an inside heel hook?

Yes. Reverse heel hook, inside heel hook, and inverted heel hook all refer to the same submission. The name distinguishes it from the standard outside heel hook.

What does a reverse heel hook injure?

Mainly the knee. Because the thigh is pinned while the lower leg rotates, the force concentrates on the knee ligaments, the ACL and MCL in particular, and can involve the meniscus.

Why do grapplers tap early to heel hooks?

Ligaments have few pain receptors, so a heel hook can damage the knee before real pain registers. Tapping at the first sign of control, rather than waiting for pain, is the safe habit.

When did heel hooks become legal in the IBJJF?

On 1 January 2021, for adult brown and black belts in no-gi competition only. They remain illegal in gi competition at all levels.

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Sources

1. Baker, Devitt & Moran. “Anterior cruciate ligament rupture secondary to a ‘heel hook’: a dangerous martial arts technique.” Knee Surgery, Sports Traumatology, Arthroscopy, 2010. Accessed June 2026.
   https://link.springer.com/article/10.1007/s00167-009-0877-y
2. Hinz, Kleim, Berthold et al. “Injury Patterns, Risk Factors, and Return to Sport in Brazilian Jiu Jitsu: A Cross-sectional Survey of 1140 Athletes.” Orthopaedic Journal of Sports Medicine, 2021. Accessed June 2026.
   https://journals.sagepub.com/doi/10.1177/23259671211062568
3. Mike Piekarski, DPT (via BJJ Eastern Europe). “What’s More Dangerous: Reverse or Outside Heelhook?” Accessed June 2026.
   https://www.bjjee.com/articles/whats-more-dangerous-reverse-or-outside-heelhook/
4. IBJJF. “New Rules Updates.” Accessed June 2026.
   https://ibjjf.com/news/new-rules-updates
5. FloGrappling. “The New IBJJF Rules For Heel Hooks And Leg Reaping in 2021.” Accessed June 2026.
   https://www.flograppling.com/articles/6856722-the-new-ibjjf-rules-for-heel-hooks-and-leg-reaping-in-2021
6. Gracie Jiu-Jitsu Huntington Beach. “Are Heel Hooks Legal in BJJ?” Accessed June 2026.
   https://graciejiujitsuhuntingtonbeach.com/blog/are-heel-hooks-legal-in-bjj/
7. SurfEdge Sports Physiotherapy. “Managing Knee Injuries in Brazilian Jiu-Jitsu.” Accessed June 2026.
   https://www.surfedge.physio/blog/twists-taps-and-torn-ligaments-managing-knee-injuries-in-brazilian-jiu-jitsu
8. Jiu Jitsu Brotherhood. “How to Train Leg Locks Safely.” Accessed June 2026.
   https://www.jiujitsubrotherhood.com/blogs/blog/how-to-train-leg-locks-safely

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