Sled Pull
Build strength & power! Sled Pulls target legs, core, and back for full-body fitness. Great for athletes and beginners.
The Sled Pull is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. You'll need: power sled.
Required Equipment
Sled Pull Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Sled Pull Variations and Alternatives
How to do the Sled Pull
Attach a harness to the power sled and secure it around your torso.
Load the sled with the appropriate weight.
Stand with your feet shoulder-width apart facing away from the sled.
Bend at the hips and knees to take a strong athletic stance, leaning forward slightly.
Keeping your back straight and core braced, begin walking forward, pulling the sled behind you.
Use your legs to power the movement, driving through the heels and using your quadriceps, hamstrings, and glutes to generate force.
Move steadily, dragging the sled for a set distance or time while maintaining proper form.
After you have completed the set, rest appropriately before starting the next one.
Note: As with any exercise, ensure that you're using proper form to prevent injury and gain the maximum benefit from the exercise. Adjust the weight on the sled to match your strength and endurance levels.
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Sled Pull FAQs
What muscles does the Sled Pull work?
The Sled Pull mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sled Pull?
Power sled.
Is the Sled Pull a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Sled Pull go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sled Pull variations and alternatives?
Similar exercises include the Sled Power Drag, Sled Power Pull Row, Sled Power Push and Sled Drag.
Training calculators
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