Exercise Profile
- Target Muscle Group
- Exercise TypeConditioning
- Equipment RequiredSled
- MechanicsCompound
- Force TypePush (Unilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Adductors, Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Reverse Lunge Sled Walk Overview
The reverse lunge sled walk is a variation of the sled drag and a total body exercise. The reverse lunge sled walk will primarily target the muscles of the legs as you reverse lunge through the desired rep range.
Sled drag variations can be an extremely beneficial conditioning exercise or they can be used as a strength building exercise depending on how you fit them into your workout routine.
Reverse Lunge Sled Walk Instructions
- Load the desired weight onto the sled and attach a set of handles with a nylon strap.
- Setup in an athletic position with your torso vertical and arms extended while holding the handles.
- Lunge backward until the back knee almost touches the ground.
- Stand up tall.
- Repeat on the opposite side.
- Repeat until you reach the desired number of repetitions, distance, or time.
Reverse Lunge Sled Walk Tips
- Keep some tension through your midsection as this will prevent you from overextending as you lunge.
- Watch the knee position. As you get tired it may want to drift inward, fight this and ensure it tracks over the foot.
- If you don’t have access to a sled, you can push a car or even a plate across astroturf.
- Given sled pushes/drags don’t have any eccentric component they can very beneficial to incorporate during rehab, as a method of conditioning which won’t incur excessive soreness or load joints excessively.
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