Exercise library
Sled Push
The sled push builds leg drive, power and conditioning by forcing you to push a loaded sled across the floor with low, powerful steps.
MachineLegsIntermediate
- Equipment
- Machine
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- Push for distance, e.g. 4 × 12.5 m or 2–4 lengths of the gym.
- Muscles worked
- QuadsGlutesCalvesHamstrings
How to do it
- 1Grip the sled posts with arms long and your body at a forward angle.
- 2Brace your core and drive through the balls of your feet.
- 3Take short, powerful steps, keeping constant pressure on the sled.
- 4Keep your hips low and your back flat throughout the push.
- 5Maintain the drive for the full distance without stopping.
Tips & tricks
- Stay low — a lower angle gives you more leg drive.
- Push continuously rather than in stop-start bursts.
- Match the load to the distance so your pace stays strong.
Common mistakes
- Standing too upright and losing power.
- Letting your hips rise so your lower back takes over.
- Loading the sled so heavy your steps stall.
