Legs · Sled
Power Sled Backward Push
How to do the power sled backward push, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Sled
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Load a sled and face it while holding the upright poles low. Lean back slightly, drive through your heels, and pull your body backward in powerful steps to move the sled toward you.
- 1Drive through your heels and feel your quads working on every step
- 2Lean back against the load and let your legs do the pulling
- 3Keep your core braced and steps deliberate
Common mistakes
- Don't let your knees cave inward as you step back
- Avoid tiny choppy steps; drive hard with each stride
- Don't round your back or yank with your arms
Muscles worked
The power sled backward push mainly works the quads and glutes, with the hamstrings, calves, and upper abs assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Upper AbsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower AbsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the power sled backward push for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.