Plate Push

How To Do The Plate Push Correctly

The Plate Push is an excellent total body conditioning exercise that primarily targets the muscles in your quadriceps, hamstrings, and glutes.

This can be also used as a modification if you don’t have access to a sled push.

To get started:

1. Lay a towel on a smooth floor like hardwood, then place a 45 pound plate on top of the towel.
2. Get into a bear crawl position, with your hands in front of your shoulders placed on the edge of the plate.
3. Ensure your back is flat and parallel to the floor, neck neutral, while up on the balls of your feet.
4. Press your feet into the floor, then drive your knee toward your chest, while pushing back with the other leg.
5. Keep your back flat, hips straight, and neck neutral throughout the movement to avoid straining your neck.
6. Push the plate for approximately 30 yards, rest, then repeat.

Primary Muscles Worked

Sled Push Variations

• Straight Arm Sled Push
• Sled Push On Treadmill
• Bent Arm Sled Push