The triangle choke is one of BJJ's most iconic submissions, but most practitioners struggle to finish it consistently. The common problems? Hips don't lift high enough, legs don't close tight enough, and the angle isn't sharp enough to finish.

The root cause isn't technique—it's hip mobility and core strength.

This guide provides the complete triangle improvement protocol we use in our live workshops: mobility assessment, three hip-opening techniques, and the specific ab exercise that directly improves your triangle mechanics.

Why Hip Mobility Limits Your Triangle

The triangle choke requires extreme hip mobility:

Hip external rotation:

• Your leg needs to wrap around opponent's neck and shoulder

• Requires 50+ degrees of hip external rotation

• Most grapplers have 30-40 degrees (insufficient)

Hip flexion:

• Hips must lift high to create the angle

• Requires deep hip flexion with control

• Limited flexion = flat triangle that doesn't finish

Hip abduction:

• Legs need to spread wide initially, then close tight

• Requires mobility through full range

• Restriction prevents optimal leg positioning

When hip mobility is limited:

• You can't get into position easily

• Triangle feels "loose" or incomplete

• Opponent easily escapes

• You muscle through instead of using leverage

• Risk of knee and low back compensation injuries

The Triangle Hip Mobility Assessment

Before improving, you need to know your baseline.

Test 1: Triangle Position Assessment

How to test:

1. Lie on your back

2. Attempt to get into triangle position (one leg over shoulder, one leg across back of neck)

3. Try to lock the position without using your hands

Scoring:

PASS (Good mobility):

• Can get into position easily

• Legs lock without hand assistance

• Angle feels tight

• No compensation needed

MODERATE RESTRICTION:

• Can get into position with some difficulty

• Need hands to help lock legs

• Angle feels flat

• Some discomfort in hips or groin

FAIL (Significant restriction):

• Can't get into triangle position

• Legs won't reach to lock

• Extreme tightness in hips

• Compensation through low back

Test 2: Hip External Rotation

How to test:

1. Sit with back against wall

2. Bring soles of feet together (butterfly position)

3. Let knees fall toward floor

4. Measure distance from knee to floor

Scoring:

• Excellent: Knees within 4 inches of floor

• Good: Knees 4-8 inches from floor

• Moderate: Knees 8-12 inches from floor

• Poor: Knees >12 inches from floor

Test 3: Hip Flexion Control

How to test:

1. Lie on back

2. Lift one leg straight up (knee straight)

3. Try to touch toe to nose while keeping back flat

Scoring:

• Excellent: Can easily touch toe to nose

• Good: Can get toe close to face

• Moderate: Can lift leg to 90 degrees

• Poor: Can't lift leg to 90 degrees with straight knee

Most grapplers fail or score moderate on at least 2 of these tests.

The 3 Hip Mobility Techniques

These are the three techniques we teach in our live triangle workshop to immediately improve hip mobility for better triangles.

Technique 1: Banded Hip External Rotation

This directly targets the external rotation needed for triangles.

Equipment: Heavy resistance band

Setup:

1. Loop band around hip joint (high up on femur)

2. Anchor band to sturdy object at hip height

3. Walk away to create tension

4. Band should pull your hip laterally (outward)

Execution:

1. Starting position: Stand facing away from anchor

2. Create distraction: Band pulls hip outward, creating space in joint

3. Add movement: Move through various hip rotations

   • Hip circles (10 each direction)

   • Leg swings (front to back, side to side)

   • Deep squats (5-10 reps)

   • Triangle position simulation

4. Duration: 2-3 minutes per hip

5. Intensity: Should feel deep hip mobilization, not pain

What you should feel:

• Deep stretching in hip capsule

• Reduced tightness in groin

• Improved range immediately after

• Possible popping or clicking (normal if painless)

Frequency:

• Pre-training: 1-2 minutes per side

• Off-days: 2-3 minutes per side

• Daily during mobility improvement phase

Technique 2: Deep Squat Hip Opener

This improves the combination of hip flexion, external rotation, and abduction needed for triangles.

Equipment: Optional: light kettlebell (8-15 lbs) for counterbalance

Execution:

1. Get into deep squat:

   • Feet slightly wider than shoulder-width

   • Toes pointed out 15-30 degrees

   • Descend as deep as possible

   • Heels stay on ground

2. Position upper body:

   • Elbows inside knees

   • Hands together (prayer position) or holding light weight

   • Chest up, back straight

3. Apply pressure:

   • Use elbows to gently push knees outward

   • Hold this tension

   • Breathe deeply (5-10 breaths)

4. Add movement:

   • Rock side to side

   • Shift weight heel to toe

   • Small bounces at bottom position

   • Hip circles while in squat

5. Duration: 2-5 minutes total

   • Work up gradually—this position is challenging

Progression:

• Week 1-2: 30-60 seconds holds

• Week 3-4: 1-2 minutes

• Week 5+: 3-5 minutes comfortably

What you should feel:

• Deep stretch in adductors (inner thigh)

• Opening in hip joints

• Possible discomfort in ankles (improve ankle mobility separately)

• Should NOT feel pain in knees

Tip: If you can't squat deep initially, elevate heels on small plates or hold onto something for balance. Work toward full depth over time.

Technique 3: Triangle Position Holds

This is the most sport-specific mobility work—actually getting into and holding triangle position.

Equipment: Grappling dummy or heavy bag (optional but helpful)

Execution:

Without equipment:

1. Lie on back

2. Get into triangle position (one leg over shoulder, one across back of neck)

3. Use hands to help get into position initially

4. Hold position: 30-60 seconds

5. Release, rest 30 seconds, repeat: 3-5 rounds

6. Focus: Gradually reduce hand assistance as mobility improves

With dummy/heavy bag:

1. Set up triangle on dummy

2. Work through full finishing sequence:

   • Lock legs

   • Angle off

   • Pull head down

   • Lift hips

3. Hold locked position: 20-30 seconds

4. Repeat: 5-10 times

With partner (controlled drilling):

1. Partner in your guard (cooperating)

2. Set up triangle slowly

3. Partner provides light resistance

4. Focus on positioning over finishing

5. Hold positions at each stage

6. 10 reps per side

What you should feel:

• Stretch in hips gets easier each rep

• Locking becomes smoother

• Less need for hand assistance

• More confidence in position

Progression:

• Week 1-2: Need hands to help lock

• Week 3-4: Can lock without hands most of the time

• Week 5-6: Lock easily, position feels tight

• Week 7+: Can hold and finish with control

The Triangle Ab Exercise: Heels to Heaven

This exercise trains the specific core strength needed to lift your hips high during triangle finishes.

Why This Exercise Improves Triangles

The movement pattern:

Lifting your hips up while legs are elevated is the EXACT motion you need to finish triangles. This exercise strengthens:

1. Lower abdominals

• Primary movers for pelvic tilt

• Control hip lifting motion

• Keep position stable

2. Hip flexors

• Maintain leg position

• Control descent

• Prevent legs from dropping

3. Spinal stabilizers

• Keep back position

• Prevent excessive arching

• Maintain alignment

The functional transfer:

When you finish a triangle, you:

1. Have opponent's weight on your legs

2. Need to lift your hips UP into them

3. Must hold this position while adjusting angle

4. Maintain control throughout finish

Heels to Heaven trains this exact pattern under load.

How to Perform Heels to Heaven

Setup:

1. Lie flat on back

2. Arms at sides, palms down (for stability)

3. Legs straight up toward ceiling

4. Feet directly over hips

Execution:

Phase 1: Hip lift

• Contract abs to lift hips off ground

• Lift hips straight up toward ceiling

• Feet reach toward sky

• Lower back and hips lift as one unit

Phase 2: Hold

• Pause at top for 1 second

• Maintain leg position (don't let them drift forward)

• Squeeze abs at peak

Phase 3: Lower

• Slowly lower hips back to floor

• Control the descent (2-3 seconds)

• Don't just drop

• Keep legs vertical throughout

Phase 4: Reset

• Brief pause on ground

• Reset position

• Repeat

Sets and reps:

• Beginners: 3 sets x 10-15 reps

• Intermediate: 3 sets x 20-25 reps

• Advanced: 3 sets x 30+ reps

Frequency:

• 2-4 times per week

• As accessory after main training

• Or as part of warmup before drilling

Common Mistakes

Mistake #1: Using momentum

• Swinging legs to generate lift

• Defeats the purpose—abs aren't working

• Fix: Slow controlled movement, pause at top

Mistake #2: Legs drift forward

• Feet move toward head during lift

• Changes leverage, reduces ab involvement

• Fix: Keep feet directly over hips throughout

Mistake #3: Not lifting high enough

• Small, incomplete hip lift

• Minimal training effect

• Fix: Full hip lift—lower back fully off ground

Mistake #4: Fast uncontrolled descent

• Just dropping hips down

• Misses eccentric (lowering) strength benefit

• Fix: 2-3 second controlled lowering

Mistake #5: Breaking form late in set

• Last 5 reps get sloppy

• Reinforces poor patterns

• Fix: Stop set when you can't maintain perfect form

Progression Options

Regression (if too difficult):

• Bent knee version (knees bent 90 degrees)

• Smaller range of motion

• Build up to straight leg version

Standard version:

• Straight legs, full range

• Body weight only

• 25+ reps per set

Advanced progressions:

Weighted version:

• Hold light medicine ball between feet (2-5 lbs)

• Ankle weights (1-3 lbs per ankle)

• Increases difficulty significantly

Longer holds:

• Pause 2-3 seconds at top

• Increases time under tension

• Builds control

Slower tempo:

• 3-second lift, 2-second hold, 4-second lower

• Dramatically harder

• Superior strength building

Partner resistance:

• Partner provides downward pressure on feet

• Variable resistance

• Most challenging version

Measuring Your Improvement

Track these metrics every 2-3 weeks:

Mobility Metrics:

Hip external rotation test:

• Distance from knee to floor (inches)

• Goal: Reduce by 2-4 inches over 6 weeks

Triangle position test:

• Can you lock without hands? (Yes/No)

• Goal: Progress from No → Yes

Deep squat test:

• How long can you hold? (seconds)

• Goal: 30 seconds → 3+ minutes

Strength Metrics:

Heels to Heaven:

• Max reps with perfect form

• Goal: Increase by 10+ reps over 6 weeks

Performance Metrics:

During drilling/rolling:

• Triangle feel tighter? (Subjective)

• Higher finish rate? (Track over time)

• Less compensatory low back pain? (Yes/No)

Typical improvement timeline:

• Week 2: Notice mobility improving, position feels better

• Week 4: Significant improvement in lockup and positioning

• Week 6: Triangles feel natural, finish rate increases

• Week 8+: Mobility and strength maintained with less work

The Complete Triangle Improvement Program

Weekly schedule for maximum improvement:

3x per week (Mon/Wed/Fri):

Pre-training warmup (10 min):

• Banded hip external rotation: 2 min per side

• Deep squat holds: 2-3 min

• Triangle position holds: 3-5 rounds x 30 sec

Post-training or separate session (10 min):

• Heels to Heaven: 3 sets x 20-25 reps

• Deep squat holds: 2-3 min

• Banded hip work: 1-2 min per side

2x per week off-days (Tue/Thu or Sat/Sun):

Dedicated mobility session (20 min):

• All three hip techniques thoroughly

• Longer holds and more volume

• Focus on problem areas

Timeline:

• Weeks 1-2: Daily work, expect soreness

• Weeks 3-4: Maintain 5x weekly

• Weeks 5-6: Reduce to 3x weekly

• Weeks 7+: Maintenance 2x weekly

Integration With BJJ Training

Before training:

• 5-10 min hip mobility

• Prepares body for triangle drilling

• Reduces injury risk

During technique:

• Focus on triangles 1-2x weekly

• Use improved mobility immediately

• Drill with intent

During sparring:

• Hunt for triangles consciously

• Practice position, don't force finish

• Build reps in live situations

After training:

• Brief mobility maintenance (5 min)

• Heels to Heaven (5-10 min)

• Prevents tightness accumulation

Troubleshooting

"I'm doing the work but not improving"

Possible issues:

• Not consistent enough (need 5-6 days/week initially)

• Not holding positions long enough

• Skipping the strength work (Heels to Heaven critical)

• Have structural limitation (tight hip capsule, old injury)

"My hips feel more open but triangles still don't work"

Likely causes:

• Technique issues, not mobility

• Need more drilling reps

• Timing and setups need work

• Partner too defensive/aware

"Hip mobility improved but now my knees hurt"

Common with rapid mobility gains:

• Knees compensating for years of hip restriction

• Add knee stability work

• Strengthen glutes and VMO

• May need to slow down hip work temporarily

Conclusion

Improving your triangle choke requires both hip mobility and core strength. The combination of targeted hip opening techniques and the Heels to Heaven ab exercise directly addresses the physical limitations preventing tight finishes.

Key takeaways:

1. Test your hip mobility - Most grapplers fail 2 of 3 tests

2. Use all three hip techniques - External rotation band work, deep squats, position holds

3. Train Heels to Heaven consistently - 3x weekly, 20-25 reps per set

4. Track improvement - Retest every 2-3 weeks

5. Be consistent - 5-6x weekly for first month, then maintain

6. Give it time - Significant results by week 6-8

Most athletes see dramatic improvement in triangle positioning within 4-6 weeks of consistent work. Your hips will open, your core will strengthen, and your triangle finish rate will increase.