Exercise library · Hamstrings

How to Do Linear Acceleration Wall Drill

Step-by-step instructions, muscles worked and workouts that use the linear acceleration wall drill.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

InchwormHamstrings

Knee Tuck JumpHamstrings

Moving Claw SeriesHamstrings

The StraddleHamstrings

Linear 3-Part Start TechniqueHamstrings

90/90 HamstringHamstrings

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.