Body Triangle Guide | BJJ App Wiki
☰Contents
Master the body triangle in BJJ: how to lock it from back mount, squeezing technique, defending it, and why it beats the hooks in some situations.
The body triangle is an alternative to back hooks that applies crushing pressure to the torso — making escapes from back control significantly harder.
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What Is the Body Triangle?
The body triangle is a leg configuration used from back control where one leg is bent and the other leg is crossed over the ankle (like a triangle choke but around the body). Unlike the standard back hooks, it constricts the torso and limits breathing, adding significant squeeze pressure.
Body Triangle vs. Standard Hooks
Standard hooks (feet inside the thighs) allow for more dynamic back attacks but can be removed if the opponent works the feet. The body triangle is harder to remove and adds constant pressure — forcing the opponent to address the escape before attacking. Trade-off: less positional flexibility.
How to Lock the Body Triangle
From back mount with seatbelt: wrap one leg around the torso, place that shin across the stomach, bend the other leg, and lock your ankle in the crook of your first knee. Squeeze the knees together. Adjust position: higher placement = rib compression; lower = hip compression.
Attacks from Body Triangle
The body triangle is primarily a control position. From it you can attack with rear naked choke (your primary finish), bow-and-arrow choke (with gi), arm bar by releasing the triangle, or use the squeeze itself to tire the opponent.
Defending and Escaping the Body Triangle
To defend: keep your chin down to protect against the choke, work to get a full turn into the opponent, try to unlock the triangle by gripping the ankle and pulling it loose, or create space to turn into half guard.
Frequently Asked Questions
It depends on the situation. Against a very flexible or strong opponent who can strip hooks, the body triangle is superior. In gi, hooks are often preferred because gi grips assist with control. Many elite grapplers switch between both.
In IBJJF, you score for taking the back (hooks). A body triangle alone does not score — you need at least one hook to score back control points. However, it is a valid control position for submission hunting.
If squeezed too hard, body triangle pressure can crack ribs. Tap if you feel rib or breathing pressure during training — it is a legitimate concern, especially against heavier opponents.
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Common BJJ Problems & FAQ
Ensure you are actively driving your shin across their hip bone, not just their thigh, and simultaneously tucking your heel towards your own knee. This creates a fulcrum point, preventing their hip from pivoting outwards.
Focus on squeezing your glutes and hamstrings to constrict their waist, and use your top leg's foot to hook behind their shoulder blade. This leverages your body weight and creates a strong, constricting force.
You are likely placing excessive pressure directly on your knee joint. Try to ensure your shin is snug against their hip and your heel is tucked towards your opposite hamstring, distributing the pressure more evenly across your calf and thigh.
More Questions
How do I prevent my opponent from stacking me when I have a body triangle?
To counter stacking, focus on keeping your hips low and tight to your opponent's body. You can also use your arms to push their hips away or create frames to maintain distance and prevent them from collapsing on you.
What are the main submission options from a body triangle?
The most common submissions from a body triangle are the armbar and the triangle choke. You can also transition to other attacks like kimuras or omoplatas if your opponent defends the primary submissions.
How do I get out of a body triangle if I'm on the bottom?
The most effective way to escape a body triangle is to 'unwind' by turning your hips towards the side of the leg that is trapping you. Once you create space, you can try to relieve the pressure and potentially pass the leg or escape to a better position.