Combat Sports
Dummy Single-Leg Takedown
The dummy single-leg takedown practices capturing one leg, lifting it, and guiding a training dummy to the mat. It develops takedown coordination and strength through your legs, back, and grip.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Face an upright dummy in a staggered stance within arm’s reach.
- Lower your hips by bending your knees.
- Step your lead foot just outside the dummy’s target leg.
- Wrap both arms around that leg above the knee, with your head against the inside of its torso.
- Stand into a partial squat with the captured leg hugged against your chest.
- Step backward in a small arc toward the captured-leg side to tip the dummy off balance.
- Guide the dummy onto its side with its torso close to you throughout the descent.
Form cues
- Eyes forward, neck long
- Keep your elbows tucked
- Move your feet with your hips
- Exhale through the finish
Common mistakes
- Reaching from too far awayClose the distance before collecting the leg so your chest stays over your base.
- Lifting with a rounded backDrive through your legs while keeping your back in its natural alignment.
- Trying to muscle the dummy straight upwardLift the captured leg only enough to remove its support before beginning the turning finish.
Safety
A tipping dummy can pull you down or land on your knee or foot. Excessive weight or turning over a planted foot can strain your back or knee.
- Use an intact training mat with enough clear space for the dummy’s full landing area.
- Choose a dummy you can hold upright and lower slowly; stop if its descent becomes uncontrolled.
- Keep your legs out of the landing path.
- Reset using a two-handed body grip and leg drive rather than hauling the dummy up by one limb.
Practice the entry without a weighted finish if you cannot maintain balance, or seek professional advice first if you have current neck, back, or knee symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
- Throwing / Takedown Dummy
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 1 min 30 sec
Start with a light dummy and prioritize repeatable technique over speed or added weight.