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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Sled Push
HIITIntermediate

Sled Push

Driving a loaded sled forward with the hands on its uprights. Builds leg drive, acceleration and conditioning with minimal eccentric loading.

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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

Sled Push movement

Main muscles working (thicker lines)

Starting position

Grip the sled uprights with arms extended or bent, body leaning forward about 45 degrees.

  1. 1

    Brace your core and keep a straight line from head to heel.

  2. 2

    Drive one knee forward and push the ground back with the ball of the foot.

  3. 3

    Take short, powerful steps to move the sled.

  4. 4

    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.

Details

Body parts
Lower Body · Full Body · Quadriceps
Equipment
Sled
Movement
Sprint · Conditioning
Exercise type
Conditioning
Training goals
Conditioning · Power · Athletic Performance · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Hill SprintsIntermediate→
  • Power StairsIntermediate→
  • Tire FlipIntermediate→

Variations

  • Backward Sled DragBeginner→

Similar Exercises

  • Bear Crawl Sled DragIntermediate→
  • Forward Sled DragBeginner→
  • Forward Sled Drag with PressIntermediate→
  • Hill SprintsIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.