Linear Acceleration Wall Drill
The Linear Acceleration Wall Drill is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and glutes and quadriceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
Similar Exercises
Frequently Asked Questions
What muscles does the Linear Acceleration Wall Drill work?
The Linear Acceleration Wall Drill primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, Quadriceps, which assist during the movement.
Is the Linear Acceleration Wall Drill good for beginners?
Yes, the Linear Acceleration Wall Drill is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Linear Acceleration Wall Drill?
The Linear Acceleration Wall Drill requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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