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Exercises › Quads › Sled Push

Sled Push

Sled Push is a beginner compound strongman that mainly works your quads, with help from your calves, chest, glutes, hamstrings and triceps.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Sled Push: starting position
Starting position
Sled Push: end position
End position

How to do the sled push

  1. Load your pushing sled with the desired weight.
  2. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: ChestSecondary: GlutesSecondary: HamstringsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Sled Push alternatives

Exercises that train the same main muscle.

Backward DragOther · BeginnerCar DeadliftOther · IntermediateConan's WheelOther · IntermediateRickshaw DeadliftOther · IntermediateSandbag LoadOther · BeginnerTire FlipOther · Intermediate

FAQ

What muscles does the sled push work?

It mainly works your quads; your calves, chest, glutes, hamstrings and triceps assist.

How many sets and reps of sled push should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the sled push good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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