Sled Push
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.
How to program the Sled Push
Sets and reps
As a compound movement, the Sled Push responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Sled Push is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Sled Push into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Sled Push work?
The Sled Push primarily targets the Quadriceps. It also recruits the Calves, Chest, Glutes, Hamstrings, Triceps as supporting muscles.
What equipment do I need for the Sled Push?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Sled Push should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
