Sled exercises

Sled: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the sled is for

A sled is pushed or dragged along the floor. There is no lowering phase, so it causes little muscle soreness, and it is easy on the joints. That makes it excellent for leg drive, conditioning and acceleration, and for adding work without wearing you out for other training.

Technique and safety

Lean into the sled with a straight line from head to heel when pushing, and drive with short, powerful steps. Light sleds suit sprinting and conditioning, heavy sleds suit strength.

Five to start with

  1. 1
    IntermediateSled Push

    The basic push for leg drive and conditioning.

  2. 2
    BeginnerSled Drag (Backward)

    Walking backwards works the quads with little knee strain.

  3. 3
    BeginnerSled Forward Drag

    Dragging with a harness or straps, for the legs and hips.

  4. 4
    IntermediateLateral Sled Drag

    Side steps for the hips and inner and outer thigh.

  5. 5
    IntermediateSled Row

    Pulling the sled towards you hand over hand, for the back and arms.

All 10+ sled exercises