Sled Push
Driving a loaded sled forward with the hands on its uprights. Builds leg drive, acceleration and conditioning with minimal eccentric loading.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
Secondary muscles
- Hamstrings
- Soleus
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 4–8
- Duration
- 10–30 m
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Grip the sled uprights with arms extended or bent, body leaning forward about 45 degrees.
Brace your core and keep a straight line from head to heel.
Drive one knee forward and push the ground back with the ball of the foot.
Take short, powerful steps to move the sled.
Keep the lean and pace consistent for the set distance.
Breathing: Breathe hard and rhythmically; avoid holding your breath for the whole push.
Coaching tips
Push the ground back
Stay low
Drive the knees
Common mistakes
Hips too high so the back rounds
Long, slow strides
Loading too heavy for the goal
Safety notes
Choose a load that allows continuous movement with good posture.
Clear the sled lane before pushing.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.