Zirv Fitness
Strength exercise

Sled Sprint

How to do it

  1. Attach a harness to the sled and take a staggered sprint stance with the front knee bent and hips low.
  2. Set the shoulders forward and drive the first few steps short and powerful to overcome the sled's resistance.
  3. Accelerate into a full sprint cadence, driving through the quadriceps and glutes with each stride.
  4. Keep the core braced and the torso leaning forward to maintain force against the sled through the run.
  5. Pump the arms aggressively and match your breathing to the fast stride rate through the set distance.
  6. Maintain top speed for the full distance rather than easing off once initial acceleration is achieved.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Sled
Primary muscles
Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight
Tools
1RM Calculator