The Prowler Sled has been a popular piece of equipment in functional training studios and gyms for years due to its ability to ignite your metabolism and build serious leg and hip strength.

It is ideal for metabolic-type training that helps to blast calories, improve lactate thresholds, burn fat and build more muscle.

The sled is designed with upright pushing poles that can accommodate Olympic weight plates for added resistance.

Since HYROX hit the scene, it’s become a popular focal point in gyms around the country because the sled push is one of the stations, requiring athletes to move the weighted sled as quickly as possible over 50m before moving on.

How to do it

Position the sled at the start line, with a section of open area ahead of you. Load up a manageable weight. Bend over at the hips so that your torso is just above parallel to the floor. Create a straight line from your head through your hips to your heels, leaning forward at a consistent angle. Grip the vertical bars with your hands positioned high up on the bars. Keep your arms extended but not locked out in front of you.

The movement: Brace your core and push the sled as fast as possible by driving your legs forward with relatively short, choppy steps.

Targeted muscles

The sled push is a full-body exercise that primarily targets the lower body, engaging the quadriceps, calves, and glutes as the main movers. However, its benefits extend significantly to the upper body and core, which act as secondary or stabilising muscles. These include the triceps and biceps for grip and pushing force, the hamstrings to assist the glutes, the pectorals (chest), and multiple muscles of the upper and middle back to maintain posture and drive the weight forward. Crucially, the core stabilisers are constantly activated to maintain a rigid torso throughout the movement. This makes the sled push a highly effective compound exercise for building strength and endurance across the entire body.

Form tips

• Use light-to-moderate loads that will still allow you to run in order to create the largest metabolic benefit.
• Drive through the balls of your feet, keeping your heels slightly elevated, similar to a sprint.
• Execute sled pushes in an open space, either outdoors on a flat grass field or in an indoor facility with an artificial turf surface for the ideal resistance.
• Once the sled is in motion, try not to stop.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.