Sled sprint

A compound exercise for the quads and glutes, with help from the calves, front delts. Equipment: sled.

Orbit

Drag to rotate

WorksQuadsGlutesCalvesFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lightly loaded sled, hands on the high poles.
Drive hard with short, fast steps
Walk back and rest before the next run

Muscles worked

Sled sprint: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Calves
Front delts

Equipment

Sled

Alternatives

Exercises that train the same main muscles. See all sled sprint alternatives.

Sled pushSled
Box step-overPlyo box or step
Burpee box jumpPlyo box or step
Cross trainerCross trainer
Frog jumpNo equipment
Half-turn squat jumpNo equipment

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the sled sprint in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser