The mixed leg squeeze is a maneuver used to bring your opponent to the mat, which then enables you to apply a submission hold. When performing this move, it is vital that you use correct technique, as getting it wrong may result in you being put into a vulnerable position, and possibly losing the match.
Uses
Use the mixed leg squeeze when you are on the mat and your opponent is standing. Put your right foot behind his left knee and your right hand around his left ankle. Move your right foot farther back between his legs and put your left foot into his chest. Spin sideways on your back, while pulling his left leg down with your right leg and hand. Once he is on the ground, you can then sit up, while keeping hold of his left leg with your legs and hand, and apply pressure to his lower back, while pulling on his leg.
Muscles Worked
This is a demanding move requiring nearly every muscle in your body. However, certain muscles are more important than others. You need flexibility and strength in your adductor and hamstring muscles to wrap and squeeze your legs around your opponent and keep a firm grip on his leg. Your core muscles also come into play as you bring him down and sit up to transfer your weight on top of him.
Training
To successfully perform the move, you need to practice. Try to practice on different partners so you become efficient at applying it to people of all weights and sizes. To train your core muscles, martial artist and personal trainer David Robson recommends making abdominal exercises like Swiss ball crunches, side bends, hanging leg raises and hyperextensions staples in your training. For your adductors and hamstrings, try glute bridge raises, band adductions and glute ham raises.
Considerations
To get the most from a mixed leg squeeze, you need to be certain that you can bring your opponent down and regain the upper hand by putting him into a submission hold. Have a submission hold in mind before you attempt the move. You should also view the mixed leg squeeze as a last resort, as it requires you to be on your back on the mat in a vulnerable position. Do not attempt it unless you are in that position.
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