The Sled Push/Pull is a beginner-friendly specialty-equipment strength exercise that targets the quadriceps, with the glutes, hamstrings, calves and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Hamstrings, Calves, Abs
EquipmentOther
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Sled Push/Pull
Load the sled with a weight you can keep moving continuously.
Grip the uprights and set your arms at the height that suits the load.
Lean into the sled so your body forms roughly a forty five degree line to the ground.
Brace your trunk and keep your spine neutral from head to hips.
Drive the sled forward by extending one hip and knee at a time in a running stride.
Keep the sled moving for the prescribed distance or time, then reset.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Sled Push/Pull, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
