Sled Push
The Sled Push is a high-intensity functional exercise that builds lower body power, strength, and cardiovascular endurance by driving a weighted sled across a surface. Ideally suited for conditioning, this concentric-focused movement targets the quadriceps, glutes, and calves while demanding significant core stability.
Because the Sled Push places a significant metabolic demand on your system, AI coaching is essential for optimizing your work-to-rest ratios based on your current HRV and recovery status. By analyzing your speed and duration alongside RPE, the app can adjust the load for subsequent sets to ensure you train the specific energy system—whether aerobic capacity or explosive power—without overtaxing your central nervous system.
Form Cues
- Lean forward at a 45-degree angle with a rigid spine
- Keep your arms extended with elbows slightly unlocked
- Brace your core tightly to transfer force efficiently
- Drive your feet aggressively into the ground with each step
- Don't round your lower back or hunch your shoulders
- Don't look straight up or crane your neck
- Don't let your hips pike up higher than your head
- Don't allow your elbows to collapse inward
Common Mistakes
- Rounding the lumbar spine
- Elevating hips too high
- Taking steps that are too short
- Looking up and straining the neck
Muscles Worked
This exercise primarily targets the quadriceps and glutes to generate the massive force needed to move the sled, while the calves work dynamically to propel you forward. The anterior deltoids, triceps, and core function isometrically to maintain a rigid body structure, ensuring efficient energy transfer from the legs to the sled.
Primary
Secondary
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