GlutesBeginner
Wall Acceleration Drill
Leaning into a wall at about 45 degrees and driving the knees up and down in single steps, then rapid alternating steps. Teaches the body angle and knee drive of sprint acceleration.
Primary muscles
- Hip Flexors
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Quadriceps
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 3 single steps + 5–8 sec rapid switches
- Rest
- 45–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.