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Power Sled Backward Push

Power Sled Backward Push

The Power Sled Backward Push is a highly effective exercise that targets multiple muscle groups in your lower body, upper body, and core. This exercise involves pushing a weighted sled in a backward motion, which not only builds strength but also enhances power, speed, and overall athletic performance. Whether you're an athlete looking to improve your explosive power or an individual aiming to enhance your overall fitness, the Power Sled Backward Push is a fantastic addition to your workout routine. When performing this exercise, you engage your glutes, hamstrings, quadriceps, and calves to forcefully push the sled backward. This movement pattern helps to strengthen and tone your lower body muscles, leading to improved stability, balance, and functional strength. Additionally, as you continue pushing the sled, your upper body muscles, including your shoulders, arms, and back, work to maintain proper posture and provide stability, resulting in increased overall strength. The Power Sled Backward Push also presents an excellent cardiovascular challenge, as it requires a significant amount of effort and engages multiple muscle groups simultaneously. By incorporating this exercise into your routine, you can elevate your heart rate, burn calories, and improve your endurance capacity. Remember to adjust the weight on the sled according to your fitness level and gradually increase the resistance as you become stronger. Always ensure that you maintain proper form throughout the exercise, keeping a strong core, bent knees, and a stable pushing position. Overall, the Power Sled Backward Push is a highly versatile exercise that can be incorporated into various training programs, including strength training, sports conditioning, and high-intensity interval training (HIIT). Implement this exercise into your routine, and you'll soon experience the benefits of improved strength, power, agility, and cardiovascular fitness.


  • Place the sled on a flat surface such as a track or grassy field.
  • Stand facing away from the sled with your feet shoulder-width apart.
  • Bend your knees and lower your body into a quarter squat position.
  • Grasp the handlebars of the sled with an overhand grip, hands shoulder-width apart.
  • Engage your core and keep your back straight.
  • Push through your legs and begin walking backward, pulling the sled along with you.
  • Maintain a slow and controlled pace, focusing on the muscles in your legs, glutes, and upper back.
  • Keep your shoulders down and back, and avoid rounding your upper back.
  • Continue walking backward for the desired distance or time.
  • When finished, carefully release the sled by slowing down and stopping.
  • Remember to stretch and cool down after the exercise.

Tips & Tricks

  • Start with a light load and gradually increase the weight to avoid straining your back.
  • Engage your core muscles by contracting your abs and glutes throughout the exercise.
  • Maintain a low stance with your knees slightly bent to improve stability and balance.
  • Push through your midfoot and use your whole body to generate power and momentum.
  • Focus on driving your legs backward rather than relying solely on your upper body strength.
  • Maintain a steady and controlled pace to maximize the effectiveness of the exercise.
  • Breathe rhythmically and exhale during the pushing phase to ensure proper oxygen flow.
  • Consult with a fitness professional to ensure correct form and technique.
  • Combine the Power Sled Backward Push with other exercises to create a well-rounded workout routine.
  • Fuel your body with proper nutrition to support muscle growth and recovery.

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