Drive a loaded power sled forward using repeated leg pushes. The movement primarily stresses the quadriceps and gluteus maximus while recruiting the hamstrings and calves.
How to do the Sled Push#
- Stand with your hands on the sled handles, feet about hip- to shoulder-width apart, and lean slightly forward from the ankles.
- Brace your core and keep a neutral spine throughout the push.
- Explode through your hips and knees, driving through the midfoot and toes to move the sled forward with each step.
- Keep short, powerful steps and maintain the forward body angle instead of overstriding.
- Ease off the push to slow and stop the sled, reset your posture, and repeat as needed.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis), Lower back (Erector Spinae)
Common mistakes#
- Rounding the lower back or hinging at the waist instead of leaning from the ankles.
- Using the arms to pull the sled rather than driving with the legs.
- Taking overly long strides that disrupt hip alignment.
- Lifting the heels and losing solid foot contact.
