Sled Push
The Sled Push primarily targets your Quadriceps, with support from Calves, Chest, Glutes, Hamstrings, Triceps. It requires sled and is best suited to beginner lifters.
Beginner level · Equipment: Sled · Compound · Push
Primary muscles: Quadriceps Secondary muscles: Calves, Chest, Glutes, Hamstrings, Triceps
How to perform Sled Push
- Step 1. Load your pushing sled with the desired weight.
- Step 2. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.
Frequently asked questions
What are the primary muscles targeted during a sled push?
The sled push primarily targets the quadriceps, though it also heavily engages the glutes, calves, and core for stabilization. It is an effective tool for building lower body power and metabolic conditioning.
What is the ideal body position for an effective sled push?
Maintain a 45-degree body lean with a neutral spine and arms locked out or slightly bent. Drive through the balls of your feet using short, powerful steps to maintain constant tension.
What are the most common mistakes to avoid during this exercise?
Avoid rounding your lower back or allowing your hips to rise too high, which reduces force transfer. Ensure your feet do not cross over each other and keep your head in a neutral position.
How should a beginner approach sled push progression?
Beginners should start with an empty sled to master foot drive and body alignment before adding weight. Focus on maintaining a consistent pace over a set distance, such as 15 to 20 meters, before increasing load.
How should I program sled pushes for strength versus conditioning?
For strength, perform 3 to 5 sets of short distances with heavy loads and full recovery. For conditioning, use lighter weights for longer durations or shorter rest intervals to keep the heart rate elevated.
Sample sets & reps for Sled Push
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
- Barbell Lunge — barbell
See all Quadriceps exercises →
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