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Upper Legs · Sled Machine
Box Sled Push
Box Sled Push is an intermediate compound strength exercise that works the quads (upper legs), with the calves, hamstrings and shoulders assisting. It needs a sled machine and a box. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Sled Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Calves
- Hamstrings
- Shoulders
- Core
How to do Box Sled Push
- Load the sled and grip the handles or upright posts with your arms extended.
- Lean forward at about 45 degrees with your body in a straight line.
- Drive the sled forward with short, powerful steps, pushing through the balls of your feet.
- Keep pushing for the set distance or time.
Form tips
- Keep your back flat and your core braced.
- Short steps keep the sled moving smoothly.
Box Sled Push alternatives
More quads exercises
Box Sled Push FAQ
What muscles does Box Sled Push work?
Box Sled Push mainly works the quads in the upper legs. The calves, hamstrings, shoulders and core work as secondary muscles.
What equipment do you need for Box Sled Push?
You need a sled machine and a box.
How many sets and reps of Box Sled Push should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Box Sled Push good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Box Sled Push burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Box Sled Push?
Other exercises for the quads include Box Jump, Barbell Box Squat, Unilateral Box Jump and Bodyweight Step-Up on Step Box.
For developers
Use Box Sled Push in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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