NOTE: All SledTred exercises are shown in the module for quick reference. Please see below for the complete lower body workout.

Goals: Leg power, quad and glute strength/hypertrophy, knee bulletproofing, core strength

Duration: 60-90 minutes

Frequency: 1x per week

How to Progress the Movements

Box Jump: be more explosive; increase box height

Bulgarian Split Squat: strive to get more reps; add 5lbs every 3-4 weeks

Backwards Sled Walk: increase push duration, do more sets, increase resistance

Hip Thrust: strive to get more reps; add 5lbs every 3-4 weeks

Sit-up: increase control/reduce momentum; strive to get more reps; hold a light DB to your chest

A. Box Jump (Detailed Breakdown)

How to Perform It:

1. Set the multi-step up to a height that you can comfortably land on a half squat or higher.

2. Set up behind the multi-step as far away from it as the step is high.

3. Dip aggressively down into the bottom of a jump while swinging the arms back behind you.

4. Explosively extend hips, knees, and ankles while rapidly swinging arms forward. Jump onto the box, landing softly in an athletic stance with knees slightly bent.

5. Step down to the floor between reps to reduce impact. Be sure to perform every jump with maximal intent and power, regardless of box height.

Muscles Worked: Quads; Glutes; Hamstrings; Calves

Benefits:

1. Enhances lower body power and explosiveness.

2. Improves rate of force development, crucial for jumping, sprinting, and change of direction.

3. Builds coordination and athleticism.

4. Low joint stress compared to other jumping variations.

B. Bulgarian Split Squat (Detailed Breakdown)

How to Perform It

1. Set the multi-pad so that it is at about knee height.

2. Place the working leg in a staggered stance out in front of you with the trailing leg supported behind you on the multi-pad.

3. Squat down by lowering the hips straight down in a vertical line towards the floor while keeping the torso upright and your weight distributed evenly over the front foot.

4. Drive powerfully through the front foot to return to the starting position.

5. Complete all reps on the non-dominant leg first, then switch to the dominant leg.

Muscles Worked: Quads, Adductors, Glutes

Benefits

1. Builds unilateral strength; improves single-leg balance and hip stability

2. Reduces side-to-side asymmetries in strength and mobility.

3. Enhances knee and ankle stability, translating well to sport and daily movement.

4. Places significant tension on the quads and glutes, making it great for hypertrophy.

5. Builds knee and hip stability.

Pro Tip: Once bodyweight becomes easy, hold a pair of dumbbells at your side to increase the challenge. When you are comfortable with the balancing aspect, you can try using a bar on your back.

C. Backward Sled Walk (Detailed Breakdown)

How to Perform It:

1. Stand backwards on the SledTred. Lean back slightly and rest your arms on the dip handles.

2. Squat down into a quarter squat position and keep your hips there for the whole set.

3. Drive through the balls of the feet and extend the knees sequentially in a non-stop, piston-like fashion, while being sure to achieve complete extension with each stride.

4. Walk continuously for the desired time.

Muscles Worked: Quads (primarily); Calves (medium); Glutes (minor)

Benefits:

1. Builds concentric quad strength with minimal joint stress.

2. Enhances knee tendon resiliency, making it ideal for knee bulletproofing.

3. Great for conditioning and muscular endurance.

4. Low impact, making it safe even for athletes recovering from injuries.

5. The intense blood flow through the legs and knees often has a therapeutic effect.

Rehab Application:

1. Used extensively in knee rehab protocols (e.g., for jumper’s knee, patellar tendinopathy, or ACL post-op).

2. Start with light sled resistance and short durations (e.g., 3 sets of 30 seconds).

3. Prioritize slow, controlled steps to build strength and confidence.

4. Build speed, resistance, and duration slowly over time.

D. Barbell Hip Thrust (Detailed Breakdown)

How to Perform It

1. Sit on the floor with your upper back planted firmly against the multi-pad, situated at about knee height

2. Place a barbell over your hips at the crease above the upper portion of the thighs.

3. Be sure to use a barbell pad so that the bar does not cause discomfort on the hips.

4. Drive through your heels, punch the hips to full extension, and squeeze the glutes at the top.

5. Pause briefly, then lower under control.

Muscles Worked: Glutes (primary); Hamstrings; Lower back

Benefits

1. Builds explosive hip extension power and glute size/strength.

2. Great for improving sprint speed, jump height, and posterior chain development.

3. Helps prevent hamstring and lower back injuries by biasing glute dominance in hip extension.

4. One of the most effective exercises for glute hypertrophy and strength.

E. Sit-Up (Detailed Breakdown)

How to Perform It:

1. Lie down with your back on the SledTred, knees bent, and feet anchored under the multi-pad.

2. Cross arms over chest or hold a light DB against your sternum.

3. Brace your core and sit up to a tall position, squeezing the abs at the top.

4. Lower under control until your back is making full contact with the pad. Repeat.

Muscles Worked: Rectus Abdominis (primary); Hip Flexors (secondarily); Obliques (slightly)

Benefits:

1. Strengthens the front of the core and helps improve trunk flexion control.

2. Hypertrophy the abdominal muscles.

3. Helps build foundational ab strength for sport and lifting.

4. When done with control, it improves coordination and spinal segmental strength.

5. Easy to load progressively with a dumbbell or plate.

Tips for Effectiveness

1. Using a controlled tempo emphasizes muscle activation.

2. Hold a light plate or dumbbell to your chest to progress the intensity.

3. Focus on curling the spine rather than simply hinging at the hips.