Exercises / Quads
Quads StrengthSled Pull
The Sled Pull is a beginner-friendly specialty-equipment strength exercise that targets the quadriceps and glutes, with the hamstrings, lats, middle back, abdominals and calves working alongside. Here's how to do it right — and what to stop doing.
Primary muscles Quads, Glutes
Secondary muscles Hamstrings, Lats, Middle Back, Abs, Calves
Equipment Other
Level Beginner
Type Strength
3D demo in the EGON app
01 Execution
How to do the Sled Pull
Attach a rope to the sled and load the sled with the weight you can move smoothly.
Stand facing the sled with the rope taut and your feet in a wide, stable stance.
Sit back into a partial squat and hold the rope with straight arms and a braced trunk.
Extend your hips and knees sharply to start the sled moving.
Pull the rope in hand over hand as the hip drive carries the load toward you.
Reset your stance and repeat for the prescribed distance, time, or rounds.
02 The payoff
Why it earns its spot
Trains hip and knee extension with no lowering phase, so soreness stays low.
Reintroduces controlled load after injury at a speed and range you choose.
Combines lower body drive with an upper body pull in one conditioning piece.
03 Don't do this
Common mistakes
Pulling with the arms only, which stalls the sled and turns a leg drill into a grip test.
Rounding the lower back to reach the rope, which loads the spine at the worst angle.
Standing too upright, so there is no hip drive left to start the sled moving.
Loading the sled so heavily that it moves in jerks and the stance breaks down.
EGON Put it on recordTrack it in EGON.
Log every set of the Sled Pull, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
