Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Quads

Sled Push

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes

Also calves, hamstrings, triceps

You need

Sled

How to do itPictures · 3 steps
1Drive
2Drive
Main musclesAlso working
  1. 1Arms locked or bent, body at a low angle
  2. 2Drive with short, powerful steps
  3. 3Keep your hips low

Most common mistake

Standing too upright so the legs can’t drive.

Watch a demo

Good for

  • Ranked #2 for hybrid
  • Carries straight over to hybrid

Compare with

vs Sled Pullvs Hang Power Cleanvs Walking Lunge
A
For hybrid
#2 of 29
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
TransferExcellent
Injury protectionGood
PracticalityStrong

The most-dreaded station. Practise it heavy.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ATreadmill RunMachine
  • ABulgarian Split SquatDumbbell
  • ASandbag LungeOther

Takes

None yet
needed to post
280