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Last updated March 5, 2026
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full bodyQuadricepsglutes
Sled Push
Grip the sled handles at chest height, lean into it, and drive forward with powerful leg strides. Keep your core braced throughout.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringscalvesdeep abs / corefront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
power sled
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
distanceweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Load the prowler sled with weight plates.
- Stand behind the sled and grip the high or low handles.
- Set your feet in a staggered stance.
- Step 2Execution
- Lean into the sled at approximately 45 degrees.
- Drive forward with powerful, alternating leg strides.
- Stay low and keep driving through your legs.
- Maintain a braced core and neutral spine throughout.
- Step 3Finish
- Push for the prescribed distance or time.
- Decelerate gradually at the end.
- Walk back to the start and rest between sets.