Sled Push
Strength
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The sled push is a powerful bodyweight strength exercise where you drive a weighted sled forward across a surface by pushing with your legs and core, building explosive power and conditioning. It primarily targets the quads, glutes, posterior thighs, and lower legs while engaging the full posterior chain. Athletes in sports requiring speed, strength, and endurance, such as football or sprinting, benefit most from its functional, real-world carryover.
How to Perform Sled Push
- 1Position the sled (loaded or unloaded) on a flat surface; stand facing it with feet hip-width apart and shoulder-width from the sled.
- 2Bend at the hips and knees to grip the sled handles low, with hands just outside your knees; keep your back flat and core braced.
- 3Drive your feet into the ground, pushing explosively through your heels to initiate forward movement.
- 4Maintain a forward lean from the ankles (not waist), keeping your torso rigid and head neutral.
- 5Take short, powerful steps, fully extending each leg while exhaling forcefully with every push.
- 6Inhale quickly during the brief recovery between strides, then repeat the explosive drive.
- 7Continue pushing for the desired distance or time, maintaining constant tension.
- 8Key form tips: Keep shins vertical on initial drive; avoid rounding your back or looking down; use arms to pull down on handles for stability. Common mistakes: Overstriding (short steps only), standing too upright, or letting hips rise above knees.