Sled Push
Builds lower-body power, work capacity, and mental toughness with low joint stress.
Full BodyIntermediateStrengthLocomotion
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: core, calves |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Locomotion |
| Sets & reps | 3 sets × 20-40 meters |
| Estimated calories burned | ~35 kcal |
How to do it
- Load the sled and grip the poles or handles.
- Lean forward and drive through the legs to push the sled.
- Keep the core braced and take powerful steps.
- Maintain a steady pace for the prescribed distance.
- Rest and repeat.
Equipment
- Sled
Coaching tips
Benefits
Builds lower-body power, work capacity, and mental toughness with low joint stress.
Common mistakes
Avoid rounding the back or taking overly short steps.
Make it harder
Increase load or distance.
Make it easier
Reduce the weight on the sled.
Breathing
Breathe rhythmically; avoid holding the breath.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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