Sled push

All concentric: with no eccentric phase there is barely any muscle damage, so you can pack in a lot of leg work with almost no soreness. Excellent for conditioning without compromising the next session.

• Compound
• Machine
• Beginner

How to do it

• Torso leaning in and arms locked against the sled
• Short, powerful steps, driving through the whole foot
• Do not let the hips sag
• Fixed distance and progressive load, not the other way round

Sets, reps and tempo

Ranges: 15–30 s or 15–25 m per set · 2–4 min rest

Tempo: Continuous push; effort is measured in distance or time, not reps

Common mistakes

• Long strides that stall the sled between steps
• Loading it so heavily the sled barely moves
• Rounding the upper back as you push

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Calves
• Core / abs

Alternatives

• Sled pull
• Leg Press
• Walking Lunge