Fysiqal

Carry & Anti-Movement Core · Beginner

Sled Push

Compound carry & anti-movement core exercise using sled.
Sled Push demonstration (no audio).
Difficulty
Beginner
Equipment
Sled
Mechanics
Compound
Sides
Alternating
Main plane
Sagittal

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How to do the Sled Push

Cues reviewed by Kwabena Osei on

Setup

Hands on the sled's high or low handles, arms extended, a forward lean from the ankles (not just bending at the waist).

  1. Drive forward with short, powerful steps, pushing through the whole foot -- don't rise up onto your toes.

  2. Keep a straight line from your ankles through your shoulders; the lean comes from your ankles, not a rounded lower back.

Common mistakes

  • Rounding the lower back to get more lean instead of leaning from the ankles with a braced, neutral spine.

  • Taking short, choppy steps on the balls of the feet instead of driving through full foot contact.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, high emphasis); Semimembranosus (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Adductor magnus (synergist, moderate emphasis)

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (synergist, moderate emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis); Anterior deltoid (synergist, moderate emphasis); Pectoralis major (synergist, moderate emphasis); Serratus anterior (stabilizer, moderate emphasis)

  • Ankle plantarflexionsecondary action

    Gastrocnemius (prime mover, high emphasis); Soleus (synergist, high emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.