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Power Sled Rear Lunge

Power Sled Rear Lunge

The Power Sled Rear Lunge is a dynamic lower body exercise that targets the muscles in your legs and glutes, while also engaging your core for stability. It is a variation of the traditional lunge exercise, but with the added resistance of a power sled. To perform the Power Sled Rear Lunge, you will need a power sled and a flat surface to push the sled on. Start by attaching a weight plate or two to the sled, depending on your strength and fitness level. Stand with your feet hip-width apart, and grasp the handles of the sled with a firm grip. With the sled behind you, take a step back with one leg, lowering your body down into a lunge position. Make sure to keep your front knee aligned with your ankle and your back knee hovering slightly above the ground. Push through your front foot to return to the starting position, and repeat the movement with your other leg. The Power Sled Rear Lunge offers numerous benefits. It helps build strength and power in your legs, particularly your quadriceps, hamstrings, and glutes. The added resistance of the power sled increases the challenge on these muscles, making it an effective exercise for athletes and those looking to improve their lower body strength. Remember to maintain proper form throughout the exercise. Keep your core engaged, chest up, and shoulders relaxed. Start with a light weight on the sled and gradually increase the resistance as you get stronger and more comfortable with the movement. Incorporating the Power Sled Rear Lunge into your workout routine can spice up your leg training and provide variation to traditional lunges. However, as always, listen to your body and adjust the exercise to your own fitness level and limitations.


  • Start by attaching a weight sled to a harness or strap it around your waist.
  • Stand with your feet hip-width apart, facing forward, and your hands on your hips or extended in front of you for balance.
  • Take a big step backward with your right foot, landing on the ball of your right foot.
  • Lower your body down by bending both knees until your left thigh is parallel to the ground and your right knee hovers just above the floor.
  • Push through your left heel to drive yourself back up to the starting position.
  • Repeat the movement with the opposite leg.
  • Continue alternating legs for the desired number of repetitions.
  • Keep your core engaged and maintain an upright posture throughout the exercise.
  • Make sure to control the weight sled and focus on the muscles of your glutes, quads, and hamstrings.
  • Adjust the weight on the sled to match your fitness level and increase it gradually as you get stronger.

Tips & Tricks

  • 1. Focus on proper form and technique to maximize the benefits of the exercise.
  • 2. Start with a lighter weight on the sled and gradually increase the resistance as you become more comfortable with the movement.
  • 3. Engage your core muscles throughout the exercise to maintain stability and balance.
  • 4. Keep your chest up, shoulders back, and eyes forward to maintain good posture.
  • 5. Take controlled and purposeful steps as you push the sled back with your rear leg, focusing on the muscles being targeted.
  • 6. Breathe deeply and exhale as you push the sled away, inhaling as you bring the sled back to the starting position.
  • 7. Use a variety of rep ranges (e.g., high reps for endurance, low reps for strength) to continually challenge your muscles.
  • 8. Incorporate progressive overload by gradually increasing the weight or resistance to keep making progress.
  • 9. Listen to your body and adjust the weight or intensity as needed to avoid strain or injury.
  • 10. Allow for proper rest and recovery between sessions to prevent overtraining and promote muscle growth.

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