Linear Acceleration Wall Drill

Linear Acceleration Wall Drill is a beginner-level compound in the plyometrics category that primarily works the hamstrings. It also recruits the calves, glutes and quads.

How to do it

1. 1Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
2. 2Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
3. 3Switch legs, raising the opposite knee, and then attacking the ground straight down.
4. 4Repeat 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

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.