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Hip Flexors · Beginner

Wall Drill

Wall-supported sprint drill teaching forward lean, front-side mechanics, and rapid alternating ground strikes.

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Wall Drill demonstration

Exercise overview

Training details

Hip FlexorsGlutesCalvesCore

Equipment

Bodyweight

Sets × reps

3 × 20 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Face a wall, place both hands against it, and lean forward from the ankles so the body forms a straight line.
  2. 02Brace the trunk and lift one knee to hip height with the ankle dorsiflexed.
  3. 03Drive the raised foot sharply down beneath the hip while the opposite knee rises.
  4. 04Keep the hips tall and maintain the same wall lean as the legs switch.
  5. 05Build into a quick alternating rhythm without reaching the feet too far forward.

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Variations

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