Sled Push
Pushing a loaded sled across the floor — builds full-body power and leg drive with almost no joint impact.
Also called: prowler push, sled pushes
Setup
Load the sled to the target weight. Stand behind it, hands on the high or low handles, arms extended, and body angled slightly forward.
How to do the Sled Push
- Drive through the legs to get the sled moving.
- Take short, powerful steps, staying low and driving forward.
- Keep your back flat and core braced the whole way.
- Push through the full distance without stopping to reset.
Sled Push muscles worked
The Sled Push works the legs, glutes and core.
Common Sled Push mistakes
- Standing too upright, losing forward drive.
- Taking overly long strides and losing power.
- Letting the arms do the work instead of the legs.
Scale it
Easier: Lighter load, shorter distance.
Harder: Heavier load, or push for time instead of distance.
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.
Farmer's Carry
Walking tall with heavy weights in hand — grip, trunk, and postural strength with almost nothing to get wrong.
Illustrations: Exercise data by RepDB (repdb.co)