Linear 3-Part Start Technique

A beginner conditioning exercise for the hamstrings, calves and quads.

Movement guide

Linear 3-Part Start Technique

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Calves · Quads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Linear 3-Part Start TechniqueBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Linear Depth Jump demonstrated on the 3D figure

3D demoLinear Depth JumpIntermediate · Other / check instructions + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Place your right hand onto the line, and thing bring your nose close to your left knee.
Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves, Quads.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Linear Acceleration Wall Drill demonstrated on the 3D figure

3D demoLinear Acceleration Wall DrillBeginner · Other / check instructions

Sprint intervals demonstrated on the 3D figure

3D demoSprint intervalsAdvanced · No equipment

Front Box Jump demonstrated on the 3D figure

3D demoFront Box JumpBeginner · Other / check instructions

Prowler Sprint demonstrated on the 3D figure

3D demoProwler SprintBeginner · Other / check instructions

Box SkipBeginner · Other / check instructions

Hurdle Hops demonstrated on the 3D figure

3D demoHurdle HopsBeginner · Other / check instructions

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Questions people ask

What muscles does the Linear 3-Part Start Technique work?

Mainly the hamstrings, with help from the calves and quads.

What equipment do I need for the Linear 3-Part Start Technique?

Other / check instructions.

Is the Linear 3-Part Start Technique good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Linear Depth Jump.

How do I make the Linear 3-Part Start Technique harder?

Progress to the Linear Depth Jump, or add load, range or slower lowering once your form is solid.