How to Do the Sled Push
The sled push drives a weighted sled forward with your hands on the frame, loading your quads, glutes and calves with no lowering phase. That makes it easy to recover from, while it hammers your legs and lungs. It suits almost anyone, from athletes to lifters who want conditioning without heavy joint stress.
Log every set of your Sled Push in Superlift
Muscles worked
Primary
- Quads
- Glutes
Secondary
- Abs
- Shoulders
How to do the Sled Push
- 1
Load the sled and stand behind it with your hands on the high or low handles.
- 2
Lean forward with your arms straight and your body at about a 45-degree angle.
- 3
Drive through the balls of your feet and push the sled forward.
- 4
Take powerful, steady steps and keep your hips low.
- 5
Breathe steadily and keep your core braced.
- 6
Walk to the end of the lane, rest, then reset for the next run.
Form cues to remember
- Lean into the sled
- Drive through the balls of your feet
- Arms stay straight
- Keep your steps powerful and steady
Sled Push video tutorial
Common mistakes
Standing too upright
Lean forward so your legs can push the sled.
Taking tiny, choppy steps
Use long, powerful steps.
Loading too heavy too fast
Start with a load you can push at a steady pace.
Rounding your back
Brace your core and keep your spine neutral.
Sets and reps
| Conditioning | 6–8 pushes of 20–40 yards (18–36 m), 60–90 sec rest |
|---|---|
| Strength | 4–6 heavy pushes of 10–20 yards (9–18 m), 2 min rest |
Start light so you can keep a flat back, and clear the lane of obstacles. Stop a run when your form breaks down.
Superlift for iPhone
Track your Sled Push and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Sled Push FAQ
What muscles does the sled push work?
It works the quads, glutes and calves, plus your core and shoulders. It's tough on the lungs too.
How heavy should I go on the sled push?
For conditioning, pick a load you can push steadily for 20–40 yards. For strength, go heavier for shorter runs.
Is the sled push good for building legs?
Yes, it loads the quads and glutes hard. And because there's no lowering phase, it's easier on your joints than squats.
