Linear Acceleration Wall Drill
A beginner compound plyometric exercise that works the hamstrings.
Starting position
End position
How to Do Linear Acceleration Wall Drill
- Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
- Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
- Switch legs, raising the opposite knee, and then attacking the ground straight down.
- 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
Alternatives to Linear Acceleration Wall Drill
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Linear 3-Part Start Technique
A beginner compound plyometric exercise that works the hamstrings.
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2
Knee Tuck Jump
A beginner compound plyometric exercise that works the hamstrings, needing no equipment.
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3
Vertical Swing
A beginner compound plyometric exercise that works the hamstrings, using dumbbells.
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4
Box Jump (Multiple Response)
A beginner compound plyometric exercise that works the hamstrings.
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5
Box Skip
A beginner compound plyometric exercise that works the hamstrings.
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6
Front Box Jump
A beginner compound plyometric exercise that works the hamstrings.
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7
Hurdle Hops
A beginner compound plyometric exercise that works the hamstrings.
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8
Moving Claw Series
A beginner compound plyometric exercise that works the hamstrings.
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9
Ball Leg Curl
A beginner isolation strength exercise that works the hamstrings, using an exercise ball.
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10
Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do linear acceleration wall drill work?
Linear Acceleration Wall Drill primarily works the hamstrings. The calves, glutes and quads assist as secondary muscles.
What equipment do I need for linear acceleration wall drill?
The source dataset does not record equipment for linear acceleration wall drill. Check the instructions above before you set up.
Linear Acceleration Wall Drill: is it suitable for beginners?
Yes. Linear Acceleration Wall Drill is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of linear acceleration wall drill?
Linear 3-Part Start Technique, Knee Tuck Jump, Vertical Swing train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my linear acceleration wall drill reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; linear acceleration wall drill can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Linear Acceleration Wall Drill with AI
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