Kusukuma sled
Learn how to do Kusukuma sled with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma sled is a bodyweight exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Calves. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Kusukuma sled
A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning — essential in Hyrox.
💡 Instructions:
Stand behind the sled with arms extended, gripping the vertical handles.
Lean slightly forward, keeping your back flat and core braced.
Drive through the legs and push the sled forward with short, powerful steps.
Keep your chest low and hips loaded.
Control the sled across the full distance — don’t let it bounce or skid.
⚠️ Common mistakes:
Hips too high (not engaging the glutes)
Rounding the lower back
Taking steps that are too long or inconsistent
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Start Free TrialMuscles Worked by Kusukuma sled
Equipment
No equipment required
Calories Burned Doing Kusukuma sled
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma sled
- Type
- Bodyweight exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kusukuma sled
What muscles does Kusukuma sled work?
Kusukuma sled primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Calves.
How do you do Kusukuma sled correctly?
A full-body push movement that primarily targets the glutes and legs while challenging the core and conditioning — essential in Hyrox. 💡 Instructions:...
Is Kusukuma sled good for beginners?
Kusukuma sled has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Kusukuma sled?
Kusukuma sled requires no equipment.
What are the benefits of Kusukuma sled?
Kusukuma sled strengthens the Glutes, engages the Quadriceps and Hamstrings and Calves, requires no equipment.
What exercises are similar to Kusukuma sled?
Similar exercises to Kusukuma sled include Kusukuma nyonga na dumbbell, Kusukuma nyonga na mashine, Kusukuma nyonga na dumbbell kwa mguu mmoja, Kusukuma nyonga na mashine kwa mguu mmoja.
Is Kusukuma sled better than Kusukuma nyonga na dumbbell?
Both Kusukuma sled and Kusukuma nyonga na dumbbell target the Glutes. Choose based on your available equipment and training goals.
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