Leg locks have become an essential part of modern BJJ, shifting from a once-overlooked aspect of the game to a dominant submission system. As the sport evolves, more practitioners are realizing that attacking the legs is just as crucial as targeting the upper body. The kneebar, with its similarities to the armbar, is a fundamental entry point into leg locks—when you hit it right, there’s no escape.
How to Execute the Kneebar in BJJ: Step-by-Step
There are multiple ways to enter the kneebar, but the two most common setups come from guard positions and top positions:
- From Guard Positions – The kneebar can be initiated from half guard, butterfly guard, or even closed guard by attacking an opponent’s extended leg. A common setup involves securing an underhook on the leg while rotating your body to isolate the knee.
- From Top Positions – Attacks can come from mount and side control by trapping the opponent’s leg during transitions. For example, when an opponent turns to escape from side control, stepping over their hip and dropping back can expose their leg for an entry.
Control, Positioning, and Execution
Once you’ve isolated the leg, maintaining control is key. Use your legs to trap your opponent’s hip and thigh, preventing movement while you shift your weight backward to extend their leg. The goal is to keep their knee locked in place—if they can bend it, they can escape.
Secure the grip by wrapping both arms around their lower leg, just above the ankle, using a gable or figure-four grip. Keep your elbows tight and their knee pointing toward your chest while their foot extends past your shoulder. This alignment maximizes pressure and control, making it harder for them to turn out.
To finish, establish a strong hook by clamping your legs down on their thigh and driving your hips forward. This applies breaking pressure to the knee joint while keeping your back straight for maximum leverage. Don’t just yank—gradually extend the hips and push their foot away for a clean, controlled submission.
Kneebar Variations and Advanced Techniques
Once you’ve got the basics of the kneebar locked in, it’s time to level up. The beauty of this submission is that it can be hit from everywhere—rolling, flying, inverted, and from both top and bottom positions. Here are some of the slickest variations and advanced setups to add to your arsenal.
Rolling Kneebar
One of the flashiest and most effective entries, it’s perfect for catching an opponent off guard in scrambles. Set this up from a standing position when an opponent steps forward. As they plant their foot, shoot in, grabbing behind the knee while rolling through. Your legs trap their thigh, locking them in as you extend for the finish.
Flying Kneebar
Best set up from a standing position, especially when your opponent is upright and unaware. You jump into the kneebar by launching your body onto their leg while locking in the submission mid-air. The goal is to control the knee before you hit the mat, making the tap almost immediate.
It’s a crowd-pleaser, but miss it, and you might end up in a bad spot.
Entries from Inverted Guard & Modern Guard Systems
Modern guard systems also provide strong kneebar setups. Inverted guard, K-guard, and Reverse De La Riva all create opportunities to trap the leg and attack before your opponent stabilizes their position. If you prefer to attack from bottom, half guard and X-guard are excellent launching points for kneebars, especially when your opponent bases out to pass.
Tips for Escaping the Kneebar
No one wants to get caught in a deep kneebar, but if you train long enough, it’s going to happen. Here are the keys to survival:
- Pay attention to your opponent’s grips and positioning; if they’re controlling your leg and shifting their weight backward, they’re hunting for the kneebar. The moment you feel your knee getting isolated, start working on your escape.
- Pointing your toes outward instead of straight up makes it harder for your opponent to fully extend the knee. Also, flex your foot and drive into them to create tension and make it more difficult for them to arch back for the break.
- When foot positioning fails, and your knee is still getting isolated, it’s time to spin or roll to safety.
- If your opponent is extending your leg but hasn’t fully locked the submission, roll in the direction of their body to relieve pressure and free your knee.
- If your knee is trapped but not completely straight, spinning toward your opponent can unravel the position and force them to adjust, which may give you space to slip out.
When and Why to Use the Kneebar
In a NAGA no-gi match, a strong, high-percentage kneebar attempt that forces your opponent to fully defend can earn you 2 points, while a weaker but legitimate submission attempt may still score 1 point. That means even if you don’t finish, actively attacking with a kneebar can force your opponent on defense and put you ahead on the scoreboard.
Here are a few other reasons to use this submission:
- Securing a quick submission: If you see an opening for a kneebar, take it. Unlike upper-body submissions that often require prolonged control, it can end a match in seconds if your opponent isn’t ready for it.
- Countering an opponent’s attack: Leg locks are perfect counters against aggressive fighters who commit too much weight forward. An opponent using heavy pressure to pass can be baited into exposing a leg, allowing you to attack with a kneebar before they establish control. If an opponent shoots for a takedown and doesn’t clear their leg quickly, you can catch it off the scramble.
Training Tips
Without proper drilling and control, the kneebar can be dangerous. Since you’re attacking a major joint, safety should always come first—apply pressure gradually and tap early when caught to avoid injury.
Drills to Improve Timing and Execution
Repetition is key to making kneebars a natural part of your game. Start with basic guard entry drills, working on securing the knee and rolling into position in a controlled manner. If you’re practicing standing setups, flow through rolling entries to develop smooth transitions. Defensive drills, such as spinning out of a kneebar before it’s fully locked in, will also help sharpen your escape game.
Integrating Kneebars into Your Attacks
The best time to attack a kneebar is during transitions. If an opponent bases out to defend a sweep, snatch the leg and go for the finish. A missed armbar can also be turned into a kneebar if you quickly adjust and isolate their leg. They become even deadlier when chained with other leg locks—if an opponent defends a straight ankle lock or heel hook, their movement can set up an easy transition into a kneebar.
Common Mistakes to Avoid
The kneebar is a high-reward submission, but if your execution isn’t sharp, you’ll end up losing position, wasting energy, or giving your opponent an easy escape. Here are a few ways BJJ fighters usually mess up this technique:
- One of the most common errors is failing to control the knee. If your opponent can bend their leg or rotate their hip, your submission is already slipping away. Always keep their knee above your hips and clamp their thigh tightly to eliminate their ability to escape.
- Another mistake is rushing the finish. If you commit to the submission before securing control, you risk getting stacked, passed, or burning out your grip. Treat the kneebar like any submission—control first, then extend gradually.
- Another mistake is rushing the finish. If you commit to the submission before securing control, you risk getting stacked, passed, or burning out your grip. Treat the kneebar like any submission—control first, then extend gradually.
The Science of a Killer Kneebar
Grappling guru John Danaher defines jiu-jitsu as “the science and art of control that leads to submission.” Nowhere is that more evident than in leg locks. Without control, even the best setups will fail. Whether you’re competing at NAGA, rolling in the gym, or expanding your leg lock arsenal, a well-executed kneebar can be the difference between a tough fight and a dominant finish.