Quads
Prowler Push
The Prowler Push is a strength exercise for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and quads (vastus medialis) 14%.
Also known as: sled sprint
How to do it
- Load the prowler and stand behind it on a turf lane.
- Grip the upright poles at about chest height, arms straight or slightly bent.
- Lean the body forward at about 45 degrees with a straight line from head to heel.
- Drive the prowler forward with short, powerful steps on the balls of the feet.
- Keep pushing for the set distance, then walk back to recover.
Tips
- Push the ground backward with each step, like sprinting uphill.
- Keep the hips low and the back flat.
- Use low hand positions on the poles for a steeper, harder lean.
Common mistakes
- Standing too upright so the legs cannot drive.
- Taking long, overreaching steps.
- Letting the hips rise and the back round.
Muscles worked by the Prowler Push
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Driving a loaded sled is repeated single-leg hip and knee extension against friction, with the calves pushing off; there is no eccentric phase.
Prowler Push alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Prowler Push work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The calves (gastrocnemius), calves (soleus) and quads (rectus femoris) assist.
Is the Prowler Push good for beginners?
Yes. The Prowler Push is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Prowler Push?
For example the Sled Push, Sled Pull and Sled Drag Backwards. They train mostly the same muscles.
Log your sets in Zulta
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