What you'll gain

• Builds leg drive and conditioning at the same time with no eccentric loading.

• Scales from an empty sled to heavy work, so it suits every training level.

• Transfers directly to acceleration and any real world pushing task.

Step-by-Step Instructions

1. 1

   Load the sled with a weight you can keep moving continuously.

2. 2

   Grip the uprights and set your arms at the height that suits the load.

3. 3

   Lean into the sled so your body forms roughly a forty five degree line to the ground.

4. 4

   Brace your trunk and keep your spine neutral from head to hips.

5. 5

   Drive the sled forward by extending one hip and knee at a time in a running stride.

6. 6

   Keep the sled moving for the prescribed distance or time, then reset.

Common Mistakes

• Rounding the back instead of holding a neutral spine, which shifts load onto the lumbar spine.

• Standing too upright, which kills the forward lean the drive depends on.

• Taking short choppy steps with no knee drive, so the sled stalls between strides.

• Loading the sled so heavily that it barely moves and the stance collapses.

About This Exercise

The sled push is a locomotor strength effort. You lean into the sled at roughly forty five degrees, brace the trunk, and drive it forward one leg at a time by extending the hip and knee against the load. Quadriceps lead, with glutes, hamstrings, calves, and the whole trunk holding the angle and transmitting force. Arm position changes the feel: bent elbows put more load on the hips, straight arms demand more thoracic extension. There is no lowering phase, so the sled builds conditioning with very little soreness. In a catalog this clip is the conditioning workhorse of a lower body library, useful for circuit and interval builders, team sport plans, and any app that needs a gym-floor cardio option that is not a machine ergometer.

Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.

Build faster with related MoveKit resources