Linear Acceleration Wall Drill

How to do the Linear Acceleration Wall Drill

1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, quads
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Vertical Swing Dumbbell Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Lunge Pass Through Kettlebell Band Good Morning Resistance Bands

Common questions

What muscles does the Linear Acceleration Wall Drill work?

The Linear Acceleration Wall Drill primarily works the hamstrings, with the calves, glutes, and quads as secondary movers. Box Jump (Multiple Response), Box Skip, and Front Box Jump train the same muscle, across 9 equipment types.

What equipment do you need for the Linear Acceleration Wall Drill?

None — the Linear Acceleration Wall Drill is bodyweight, so it works at home, in a hotel room or outdoors. Box Jump (Multiple Response) and Box Skip also need nothing.

Is the Linear Acceleration Wall Drill suitable for beginners?

Yes, the Linear Acceleration Wall Drill is rated beginner. 44 harder options for the same muscle are catalogued.

Where should the Linear Acceleration Wall Drill go in a workout?

Early — the Linear Acceleration Wall Drill is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Front Box Jump Other Equipment Knee Tuck Jump Bodyweight Hurdle Hops Other Equipment Linear 3-Part Start Technique Bodyweight