Legs / Beginner / Compound (multi-joint)

Linear Acceleration Wall Drill

An explosive bodyweight exercise for the hamstrings, with the calves, glutes and quads assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes, Quads

Equipment

Bodyweight

Movement pattern

Single-leg / lunge, Ankle push-off (plantar flexion), Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

How to do it

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.

Common mistakes

• ✗ Bending at the hips instead of leaning the whole body.

  Why it hurts: It teaches a folded sprint start that loads the hamstrings and lower back.

  ✓ Instead: Lean into the wall with a straight line from head to heel, and drive the knee up under the hips.

Open in the appGet started