10 Best Linear 3-part Start Technique Alternatives for Hamstrings

The Linear 3-part Start Technique is done standing. Ranked closest by our scoring: the Double Leg Butt Kick and the Prowler Sprint. A harder version, the Push To Run, is listed below as a progression rather than a swap.

Linear 3-part Start Technique

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Linear 3-part Start Technique

The steps for the Linear 3-part Start Technique itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, quadriceps · Bodyweight · Intermediate · Compound

  1. 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.
  2. Place your right hand onto the line, and thing bring your nose close to your left knee.
  3. 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.
  4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

The 10 Best Linear 3-part Start Technique Alternatives

10 substitutes, ranked by how closely each one matches the Linear 3-part Start Technique on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Double Leg Butt Kick

    1. Double Leg Butt Kick

    88% match

    Hamstrings · Beginner · Isolation

    Pick this when you want an easier version that still works the hamstrings.

    • Bodyweight
    How to perform it
    1. Begin standing with your knees slightly bent.
    2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
    3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
    4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, the same as the Linear 3-part Start Technique
    • Equipment: bodyweight only, the same as the Linear 3-part Start Technique
    • Body position: standing, the same as the Linear 3-part Start Technique
    • Balance: easier to stay steady on than the Linear 3-part Start Technique
  2. Push To RunPlay demonstration

    Progression

    2. Push To Run

    84% match

    Cardio · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the heart and lungs rather than the hamstrings.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your hands to extend your arms and return to the starting position.
    4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
    5. Continue alternating knees as fast as you can while maintaining good form.
    6. Continue for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, not hamstrings
    • Equipment: bodyweight only, the same as the Linear 3-part Start Technique
    • Body position: standing, the same as the Linear 3-part Start Technique
  3. Prowler Sprint

    3. Prowler Sprint

    84% match

    Hamstrings · Intermediate · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Other
    How to perform it
    1. Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
    2. You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
    3. With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, the same as the Linear 3-part Start Technique
    • Body position: standing, the same as the Linear 3-part Start Technique
    • Balance: harder to stay steady on than the Linear 3-part Start Technique
  4. Single-cone Sprint Drill

    4. Single-cone Sprint Drill

    81% match

    Quadriceps · Intermediate · Compound

    A looser match: it works the quadriceps rather than the hamstrings.

    • Other
    How to perform it
    1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
    2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
    3. Rest after three trips around the cone.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: quadriceps, not hamstrings
    • Equipment: bodyweight only, the same as the Linear 3-part Start Technique
    • Body position: standing, the same as the Linear 3-part Start Technique
  5. Carioca Quick Step

    5. Carioca Quick Step

    80% match

    Adductors · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the adductors rather than the hamstrings.

    • Bodyweight
    How to perform it
    1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
    2. With your right foot, quick step behind and pull the knee up.
    3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: adductors, not hamstrings
    • Equipment: bodyweight only, the same as the Linear 3-part Start Technique
    • Body position: standing, the same as the Linear 3-part Start Technique
  6. Bench Sprint

    6. Bench Sprint

    80% match

    Glutes · Intermediate · Compound

    A looser match: it works the glutes rather than the hamstrings.

    • Other
    How to perform it
    1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
    2. Push off with your foot on top of the bench, extending through the hip and knee.
    3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
    4. Continue alternating from one foot to another to complete the set.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, the same as the Linear 3-part Start Technique
    • Body position: standing, the same as the Linear 3-part Start Technique

Why You Might Need a Linear 3-part Start Technique Alternative

You may substitute the Linear 3-part Start Technique for reasons such as pain, limited mobility, lack of skill, or unavailable space to execute its sequence. Replacing it lets you preserve hamstring eccentric load and hip-extension demand while reducing joint stress or balance requirements. For example, choose Nordic hamstring curls to emphasize eccentric knee-flexor control, or single-leg RDLs to bias unilateral hip-hinge strength. Cue for substitutions: push hips back while maintaining tension through the hamstrings and avoid knee collapse to keep the load on posterior chain muscles and protect the lumbar spine.

How to Choose the Right Linear 3-part Start Technique Substitute

Match the substitute to the movement pattern and loading you need: pick exercises that replicate hip-hinge eccentric control if you want strength carryover, or select knee-flexion dominant moves for direct hamstring isolation. Consider your training goal, muscle activation capacity, and available assistance (partner or sliders). Progress by increasing range of motion, adding tempo (slow 3–5s eccentrics), or moving from bilateral to unilateral variants. Technique cue: maintain a straight line from head to hips during hinges and actively contract hamstrings on the descent to maximize posterior-chain recruitment.

Linear 3-part Start Technique FAQ

What muscles does Linear 3-part Start Technique work?

The exercise primarily targets the hamstrings and other posterior-chain muscles, including glutes and spinal erectors. It mixes hip-extension and eccentric knee-flexion demands, so hamstrings handle most of the load during controlled descents.

What is the best bodyweight alternative to Linear 3-part Start Technique?

The Nordic hamstring curl is the top bodyweight alternative because it forces high eccentric hamstring activation and knee-flexor control. Cue: anchor the ankles, brace the core, and lower slowly with hamstrings controlling the motion to the floor.

Can I build muscle without doing Linear 3-part Start Technique?

Yes, you can hypertrophy hamstrings with other bodyweight progressions and tempo manipulation, like single-leg RDLs or sliding curls with slow eccentrics. Focus on increasing time under tension and range of motion while keeping strict hip-hinge mechanics.

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