Quads
Sled Push
The Sled 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%.
How to do it
- Load the sled and stand behind it on a turf lane.
- Place the hands on the poles or push handles with the arms extended.
- Lean forward so the body forms a straight line from head to back heel.
- Drive forward with short, fast steps on the balls of the feet.
- Keep the sled moving for the set distance without stopping.
Tips
- Push through the legs, not by shoving with the arms.
- Keep the head neutral and the eyes on the ground a few metres ahead.
- Stay low to keep the force going forward.
Common mistakes
- Bending at the waist with the hips high.
- Stopping between steps so the sled has to restart.
- Locking the elbows hard and dumping weight onto the shoulders.
Muscles worked by the Sled 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.
Sled Push alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Sled 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 Sled Push good for beginners?
Yes. The Sled 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 Sled Push?
For example the Prowler Push, Sled Pull and Sled Drag Backwards. They train mostly the same muscles.
Log your sets in Zulta
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