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Full body ยท Locomotion

Sled Push

A compound locomotion exercise for the quads and glutes, done with a sled. It also works the calves and front delts.

Sled Compound Weight and distance Also called: prowler push

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Calves and Front delts

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • CalvesBack of the lower legsSecondary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Load the sled. Start lighter than you think: surface friction changes how heavy it feels.
  2. Hands on the posts, arms long or bent, body leaning in at about 45 degrees.
  3. Drive through the balls of the feet with short, powerful steps.
  4. Keep the back flat and the hips level with the shoulders; do not stand up tall.
  5. Go for distance. Pick a load you can move the whole way and log the weight and distance when you finish.

Common mistakes

  • Standing too upright. Lean into the sled so the push goes forwards, not down.
  • Long, reaching strides. Short, fast steps keep the sled moving.
  • Too heavy to start. The floor changes how heavy it feels; start light and add weight.

Sled busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.