Combat Sports
Double-Leg Takedown
The double-leg takedown uses a level change, a close entry, and control of both legs to bring a partner to the mat. It develops coordinated leg drive, pulling strength, and whole-body control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Face your partner in a staggered stance, within arm’s reach.
- Lower your hips by bending your knees.
- Step your lead foot between your partner’s feet, with your torso close and your head beside their hip.
- Wrap your arms behind both knees.
- Bring your rear foot forward beneath your hips.
- Drive diagonally toward the agreed finishing side using short steps.
- Guide your partner onto their side or back with a controlled descent.
- Settle into a stable top position with your weight supported through your own base.
Form cues
- Keep your neck long
- Keep your elbows close
- Look forward, not down
Common mistakes
- Reaching from too far awayMove into entry range before attempting to collect the legs.
- Folding at the waistKeep your chest lifted over bent knees rather than pitching your shoulders toward the floor.
- Trying to finish with arm strengthUse your arms to secure the legs while your footwork moves your partner off balance.
Safety
An uncontrolled finish can injure either person’s head, neck, shoulder, or knee. Driving onto a planted leg or collapsing under your partner increases the risk, especially with fatigue or unexpected resistance.
- Practice with qualified in-person instruction on a clear combat-training mat.
- Use a cooperative partner who has learned safe landing skills; agree on low resistance, the finishing side, the endpoint, and a stop signal.
- Keep the finish low without lifting, slamming, or twisting your partner over a trapped foot.
- Stop immediately if either person loses control or signals discomfort.
Choose entry-only practice if you cannot control the landing, and seek medical or physiotherapy advice first if you have current neck, back, shoulder, or knee symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Treat each repetition as skill practice, resetting only when both people are stable and ready.