Sled pushes: a brutal full-body workout that leaves your legs screaming, your lungs gasping, and your soul questioning every decision that led you here. They’re a staple in strongman training, CrossFit, football conditioning, and basically any program that turns mere mortals into powerhouses.
But what if you don’t have turf, a sled, or the luxury of an entire parking lot? No worries—there are plenty of ways to simulate sled pushes at home without needing a warehouse gym.
Why Bother With Sled Pushes?
Sled pushes aren’t just about feeling like a human bulldozer. They offer:
🔥 Quad & Glute Domination – Nothing torches your legs quite like a heavy sled.🔥 Explosive Power – Sprinting? Jumping? Lifting? They all get better.
🔥 Low-Impact, High-Reward – Unlike squats and deadlifts, sleds build brutal strength with minimal joint stress.
🔥 Fat-Burning & Conditioning – Load it up for pure power or go lighter for lung-busting endurance.
🔥 Carryover to Real Life – Pushing a broken-down car, carrying heavy groceries, or moving furniture? Easier with sled training.
But here’s the problem: sled pushes require space and equipment most home gyms don’t have.
Challenges of Doing Sled Pushes at Home
🏠 No turf or sled – Most home gyms don’t come with a football field.
🚪 Limited space – Hard to get a good push when your gym is also your living room.
🛑 Surface issues – Dragging weights on hardwood? Not happening.
👎 No resistance – You need a way to create real friction, not just shuffle around pretending to push air.
The good news? You can still get the same training effect at home.
How to Simulate a Sled Push at Home
1. The Treadmill Trick (Aka the Dreadmill Hack)
The Dreadmill is the ultimate home gym solution for sled pushes.
🔥 Why It’s a Game-Changer:
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Self-powered – No electricity, just pure effort.
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Built-in weight horns – Load it up to increase resistance just like a sled.
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Zero space needed – No need for 50 feet of turf.
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Works for multiple exercises – Also great for farmer carries, sprints, and drags.
How to do it:
1️⃣ Adjust the resistance.
2️⃣ Grab the front handles or push against the belt.
3️⃣ Drive through your legs like you're pushing a car uphill.
4️⃣ Cry internally (but in a good way).
This mimics sled pushes perfectly—same muscle activation, same conditioning, without needing a football field.
2. Weighted Plate Pushes (The Budget Option)
No sled? No problem. Stack weight plates on a rubber mat and start pushing.
How to do it:
1️⃣ Put a heavy plate (or a few) on a towel, yoga mat, or carpet for a smooth slide.
2️⃣ Get low, hands on the plate, and drive through your legs.
3️⃣ Try to ignore the lactic acid burning your soul.
💡 Pro Tip: Works best on hardwood or low-pile carpet—avoid high-friction surfaces unless you want an extra challenge.
3. Resistance Band Sled Pushes
If you don’t have space for sled drags, resistance bands offer a killer alternative.
How to do it:
1️⃣ Anchor a strong resistance band to a rack or heavy object.
2️⃣ Wrap it around your waist and lean forward.
3️⃣ Drive your legs forward while fighting the band’s resistance.
This mimics sled resistance without needing actual equipment. Plus, it's brutal on your core and glutes.
4. Heavy Wall Pushes (The “No Equipment” Option)
No sled? No bands? No problem. Use your own bodyweight.
How to do it:
1️⃣ Stand facing a solid wall (not drywall unless you enjoy home repairs).
2️⃣ Lean forward at an angle, hands on the wall.
3️⃣ Drive your knees up like a sprint, pushing into the wall as hard as possible.
4️⃣ Go for 20-30 seconds, rest, then repeat.
💡 Pro Tip: Use a weighted vest or backpack for extra resistance.
Sled Pushes FAQs
Can you do sled pushes on a treadmill?
Yes! Just not a regular one (unless you want to break it). Use a self-powered treadmill like the Dreadmill to simulate sled pushes with resistance.
How much weight should I use for sled pushes?
It depends on your goal:
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Strength & power – Heavy weight, short distances (10-20m)
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Speed & conditioning – Lighter weight, longer distances (30m+ or timed sets)
With the Dreadmill, you can adjust weight as needed for both.
How often should I do sled pushes?
2-3 times per week is plenty, whether as a warm-up, finisher, or leg day workout.
Do sled pushes build muscle?
Yes! They hit quads, glutes, hamstrings, calves, core, and shoulders while improving endurance and explosiveness.
What muscles do sled pushes work?
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Primary: Quads, glutes, hamstrings
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Secondary: Core, calves, shoulders
Final Thoughts: Sled Pushes at Home ARE Possible (And Brutal)
🏠 No space? Use a Dreadmill, resistance bands, or wall pushes.
🏋️ No sled? Try weighted plate pushes or band-resisted sprints.
🔥 Want the ultimate option? Get the Dreadmill.
Sled pushes are one of the best ways to build strength, speed, and endurance—and now, you can do them at home without wrecking your floors (or your budget).
Now get pushing. 🚀
