How to do a Sled Push
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Sled Push
Sled
Instructions for Proper Form
Sled 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.
- Grab ahold the prowler sled with extended arms by either the high or low handles.
- Angle your torso to 45 degrees with the ground and flex your right leg underneath your chest with your left leg extended behind you, both feet on the ground.
- Drive the sled forward taking short strides for an allotted distance.
Common Form Mistakes
Hips Up
Allowing your hips to rise can lead to rounding your back. This will make you less effective at pushing the sled, as well as increase your risk of injury. Drop you hips down, and focus on driving into the sled.
Alternative Exercises to Sled Push
1. Seated Leg Curl
98.8 mSCORESWAPPED 114 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
2. Sled Drag
24.3 mSCORESWAPPED 85 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
- Quads
- Sled
3. Lying Hamstrings Curl
95.8 mSCORESWAPPED 74 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
- Beginner
- Hamstrings
- Leg Curl Machine
4. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 73 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
5. Sled Pull
25.9 mSCORESWAPPED 68 TIMESSled 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.
- Beginner
- Quads
- Sled
6. Push Up
94.5 mSCORESWAPPED 58 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
7. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 55 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
8. Kettlebell Swing
87.3 mSCORESWAPPED 48 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
9. Deadlift
98.7 mSCORESWAPPED 43 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells
10. Good Morning
90.4 mSCORESWAPPED 41 TIMESGood Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.
- Intermediate
- Hamstrings
- Barbells
- Squat Rack