Sled Push

Learn how to do Sled Push with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7 Glutes QuadricepsHamstringsCalves

Sled Push is a bodyweight exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Calves. It has a MET value of 7, meaning a 70 kg person burns approximately 250 kcal in a 30-minute session.

How to Do Sled Push

A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning, essential in Hyrox.


Instructions:


  1. Stand behind the sled with arms extended, gripping the vertical handles.

  2. Lean slightly forward, keeping your back flat and core braced.

  3. Drive through the legs and push the sled forward with short, powerful steps.

  4. Keep your chest low and hips loaded.

  5. Control the sled across the full distance, don’t let it bounce or skid.


Common mistakes:


  • Hips too high (not engaging the glutes)

  • Rounding the lower back

  • Taking steps that are too long or inconsistent

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Muscles & equipment

Primary muscleGlutesSecondary muscleQuadricepsSecondary muscleHamstringsSecondary muscleCalves
EquipmentNo equipment

Calorie Calculator

MET 7
Estimated burn
250 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Sled Push

Type
Bodyweight exercise
Primary muscle
Glutes
Secondary muscles
Quadriceps, Hamstrings, Calves
MET value
7
Calories (30 min, 70 kg)
≈ 250 cal
Video quality
4K with male and female demonstrations

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Cable Glute Kickback – standing
MET 3.5

Cable Glute Kickback – standing

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Cable Hip Abductions – Standing
MET 3.5

Cable Hip Abductions – Standing

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Hip Thrust – Dumbbell
MET 5.5

Hip Thrust – Dumbbell

  • Dumbbells
Hip Thrust – Machine
MET 5.5

Hip Thrust – Machine

  • Machine

FAQ: Sled Push

What muscles does Sled Push work?

Sled Push primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Calves.

How do you do Sled Push correctly?

A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning, essential in Hyrox. Instructions:...

Is Sled Push good for beginners?

Sled Push has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Sled Push?

Sled Push requires no equipment, it can be performed anywhere.

What are the benefits of Sled Push?

Sled Push strengthens the Glutes, engages the Quadriceps and Hamstrings and Calves, requires no equipment so you can do it anywhere. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Sled Push?

Similar exercises to Sled Push include Hip Thrust – Dumbbell, Hip Thrust – Machine, Single Leg Dumbbell Hip Thrust, Single Leg Hip Thrust – Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Sled Push better than Hip Thrust – Dumbbell?

Both Sled Push and Hip Thrust – Dumbbell target the Glutes. Sled Push requires no equipment, making it more accessible, while Hip Thrust – Dumbbell offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Hip Thrust – Dumbbell
MET 5.5

Hip Thrust – Dumbbell

  • Dumbbells
Hip Thrust – Machine
MET 5.5

Hip Thrust – Machine

  • Machine
Single Leg Dumbbell Hip Thrust
MET 6

Single Leg Dumbbell Hip Thrust

  • Dumbbells
Single Leg Hip Thrust – Machine
MET 6

Single Leg Hip Thrust – Machine

  • Machine
Cable Glute Kickback – standing
MET 3.5

Cable Glute Kickback – standing

  • Cable

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