Uchi-mata (inner thigh throw) is the signature throw of competition judo. Tori breaks uke's balance forward, then lifts the inside of uke's thigh with the leg while turning. It belongs to the second group of the gokyo, and you see it from the lightest weight classes to the heaviest. Very few throws are this universal.
What to know before you train uchi-mata
The Kodokan classifies uchi-mata as ashi-waza, the leg techniques in the nage-waza. It is also part of the nage-no-kata. In the gokyo it comes right after harai-goshi, and that is no accident. The two throws share the same entry and differ mainly in what the leg does.
For a right-hander, tori's right leg rises between uke's legs and lifts the left thigh from the inside. In harai-goshi, the same leg sweeps the outside of the right thigh. That detail changes when each throw is available.
Kuzushi: uke has to go forward
Throw uchi-mata when uke's weight moves forward, ideally onto the left leg or between both feet. The left hand (hikite) pulls the sleeve up and out, elbow high. The right hand (tsurite) holds the lapel or collar and lifts uke's chin.
The classic trap is pulling down. Uke folds in half, the hips go back and your leg finds nothing to lift. The kuzushi goes up and forward, not toward the mat. For more on this, see our guide to gripping and kumikata.
How to do uchi-mata, step by step
Everything depends on where the supporting foot lands.
- Right foot to the center, between uke's feet, toes turned in.
- Pivot on that foot. The left foot lands in the center, almost under uke. Knee soft.
- Your back presses against uke's chest and your shoulders turn to the left.
- The right leg swings up and back, straight, lifting the inside of uke's left thigh.
- Your upper body goes down as the leg goes up, like a seesaw. Uke rotates around you.
That seesaw is the feeling to chase. If your head stays high while the leg rises, you lose half the power.
Uchi-mata variations
- Leg uchi-mata, with the supporting foot in the center and limited contact. The fastest version, ideal in opposite stance.
- Hip uchi-mata, deeper, with the hip coming under uke as in harai-goshi. Slower, but safer against a stiff opponent.
- Ken-ken uchi-mata: tori hops on the supporting leg to chase an uke who backs away, with the attacking leg already in. Spectacular, and effective against people who retreat.
Combinations that actually work
O-uchi-gari into uchi-mata is the most taught combination, for good reason. Uke pulls back the attacked leg, leans forward, and gives you exactly the kuzushi you want. Ko-uchi-gari into uchi-mata works on the same principle.
The other way around, if uchi-mata is blocked and uke widens the stance to stay stable, the leg already between uke's legs can drop into ko-uchi-gari. If uke escapes to the side, tai-otoshi finishes the job.
Counters to watch for
Uchi-mata-sukashi is the cleanest counter. Uke pulls the leg away, tori's leg swings through nothing and uke rides the rotation. The Kodokan recognizes it as a hand technique. Tani-otoshi and ura-nage punish entries made without kuzushi. Uchi-mata-gaeshi turns tori's rotation back against them.
One rule point. Diving head first at the end of uchi-mata is penalized in IJF competition. Beyond the penalty, it puts your neck at risk. Keep your head turned and finish on the shoulder.
Drills to improve
Do uchi-komi that stops with the leg up, balanced, for three seconds. If you fall over, your supporting foot is in the wrong place. Then work against an uke who steps back, and then one who steps forward. Uchi-mata lands in both cases, but the entry is different.
Our view: learn uchi-mata after you understand harai-goshi, not before. Beginners who start with uchi-mata tend to lift the leg without turning, and that habit is hard to fix. Once the throw works, track in randori which side it lands on. Most judoka find they only score it in opposite stance.