How to do a Sled Pull
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Sled Pull
Sled
Workouts with Sled Pull
Instructions for Proper Form
Sled Pull is an explosive exercise that involves pulling a weighted sled, usually for a distance or duration. This compound movement primarily targets the legs and back, but also engages the core and arms for stability. It's an excellent exercise for building strength, power, and endurance. It's often used to improve sport performance, particularly in activities that require strong pulling movements.
- Grasp the ropes, and face away from the sled in an upright position.
- Slightly lean your torso forward and begin projecting your body forward to pull the sled.
- Continue for an allotted distance or time.
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1. Sled Drag
24.3 mSCORESWAPPED 445 TIMESSled Drag is an explosive exercise that involves pulling a weighted sled across the ground, usually for a duration or distance. This full-body exercise targets the glutes, hamstrings, and back muscles, and it can easily fit into lower body or pull days. Sled Drags enhance functional strength and are often used to improve athletic performance and overall conditioning.
- Beginner
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2. Sled Push
37.8 mSCORESWAPPED 225 TIMESSled Push is an explosive exercise that involves pushing a weighted sled across the ground, usually for a duration or distance. This is a great full body exercise that can easily fit into your lower body or push days. This exercise has plenty of functional applications, and is often used to improve sport performance.
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3. Leg Extension
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4. Machine Leg Press
95.1 mSCORESWAPPED 97 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
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5. Leg Press
99.7 mSCORESWAPPED 69 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
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6. Dumbbell Squat
94.1 mSCORESWAPPED 67 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
7. Air Squats
92.1 mSCORESWAPPED 62 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
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8. Lunge
90.8 mSCORESWAPPED 51 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
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9. Side Lunge
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