Smart Workout Diary

Sled Push

The sled push is a loaded conditioning exercise in which you drive a weighted sled forward across a clear surface. It primarily trains the quadriceps and glutes while also challenging the calves and cardiovascular conditioning. It supports lower-body strength, work capacity, and powerful forward drive.

Demonstration

Demonstration: Sled Push

Instructions

  1. Load the sled evenly and check that the lane ahead is clear.
  2. Stand behind the sled, grip the handles firmly, and brace your trunk.
  3. Lean forward with a neutral spine, arms extended, and knees slightly bent.
  4. Drive through your legs and take short, controlled steps to move the sled forward.
  5. Keep pushing through the planned distance, then slow down before releasing the handles.
Muscle Group
Quads
Other Muscle Groups
Glutes, Calves
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Push, Locomotion
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Weight Sled
Difficulty
Beginner

Technique tips

  1. Start with a load that allows you to maintain a steady forward drive without rounding your back.
  2. Keep your hips low enough to push through the legs rather than relying only on your arms.
  3. Use a firm surface appropriate for the sled so it moves predictably.
  4. Stop if the sled catches, shifts unevenly, or your posture cannot be maintained.
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