Sled Pull
- Beginner
- Sled
The sled pull loads the body concentrically only. In the hip drive version shown here you sit into a partial squat holding the rope, extend the hips sharply, and let that drive carry the arm pull that brings the sled toward you. Quadriceps and gluteus maximus supply the drive, the spinal erectors hold the torso angle, and the lats, rhomboids, and biceps finish the pull. Because there is no lowering phase, sled work produces very little muscle damage, which is why it is used to reintroduce load after injury and to add conditioning volume between heavy sessions.
How to do the Sled Pull
- Attach a rope to the sled and load the sled with the weight you can move smoothly.
- Stand facing the sled with the rope taut and your feet in a wide, stable stance.
- Sit back into a partial squat and hold the rope with straight arms and a braced trunk.
- Extend your hips and knees sharply to start the sled moving.
- Pull the rope in hand over hand as the hip drive carries the load toward you.
- Reset your stance and repeat for the prescribed distance, time, or rounds.
Muscles worked
- Primary:
- Quads and Glutes
- Secondary:
- Hamstrings, Back, Core, and Calves
Why train it
- Trains hip and knee extension with no lowering phase, so soreness stays low.
- Reintroduces controlled load after injury at a speed and range you choose.
- Combines lower body drive with an upper body pull in one conditioning piece.
Common mistakes
- Pulling with the arms only, which stalls the sled and turns a leg drill into a grip test.
- Rounding the lower back to reach the rope, which loads the spine at the worst angle.
- Standing too upright, so there is no hip drive left to start the sled moving.
- Loading the sled so heavily that it moves in jerks and the stance breaks down.
Frequently asked questions
What muscles does the Sled Pull work?
The Sled Pull trains the quads and glutes as the main targets. Expect the hamstrings, back, core, and calves to take some of the load as well.
What equipment do I need for the Sled Pull?
Only a sled. Nothing beyond that is required to run the movement the way it is described above.
Is the Sled Pull suitable for beginners?
Yes. The Sled Pull is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Sled Pull at home?
Only if your home setup runs to a sled. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Sled Pull should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Sled Pull?
Hang Clean, Band Squat, and Bodyweight Box Squat train the same primary muscles as the Sled Pull. Pick whichever one matches the equipment in front of you.