- EquipmentOther
- PatternSquat
- Repsheld for time
- Joint loadKnee
Load a sled, grip its upright handles and lean into it with your arms straight or bent and your body at a strong forward angle.
First cueKeep a straight line from head to back foot.
How to do the Sled Push
Set up. Load a sled, grip its upright handles and lean into it with your arms straight or bent and your body at a strong forward angle.
- Drive the sled forward with short, powerful steps.
- Push through the balls of your feet.
- Keep going for the distance or time.
Form cues
- Keep a straight line from head to back foot.
- Take quick, short steps.
- Keep the arms firm.
Common mistakes
- Standing too upright to push.
- Overstriding.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Calves.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Sled Push, from the same catalog the StatBlockFit app logs.
- Romanian Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Same legs session: it trains the abductors.
A complete workout around it
4 movements, the Sled Push first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Sled Push 3 × 30 to 60 s
- Romanian Deadlift 3 × 6 to 12 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Box Jump
Bodyweight
Gym or cable swap
Hack Squat
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Track it in StatBlockFit
In the StatBlockFit app the Sled Push is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Sled Push?
Set up: Load a sled, grip its upright handles and lean into it with your arms straight or bent and your body at a strong forward angle. Steps: 1. Drive the sled forward with short, powerful steps. 2. Push through the balls of your feet. 3. Keep going for the distance or time. Form cues: Keep a straight line from head to back foot. Take quick, short steps. Keep the arms firm. Common mistakes: Standing too upright to push. Overstriding.
What muscles does the Sled Push work?
It trains the quads as its main target and works the glutes and calves on the way.
What can I do instead of the Sled Push?
At home: Box Jump. In a gym: Hack Squat. Each trains the same main muscle.
What should I pair the Sled Push with?
Good partners in the same workout are Romanian Deadlift, Cossack Squat and Hip Abduction.