Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Power Sled Backward Push

Strengthen your quads, glutes, and calves with the Power Sled Backward Push. Improve lower body endurance and power by driving through your heels.

Advanced

Compound

Push

1 min per set2 min rest

Thighs

Power Sled

Description

The Power Sled Backward Push is a lower body exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, hamstrings and hip flexors.

How to Do Power Sled Backward Push

1
Setup
Stand facing away from the power sled, grasping the upright handles with a firm, neutral grip, hands shoulder-width apart.
2
Setup
Lean forward slightly into the handles, keeping your back straight, chest up, and core engaged. Your arms should be extended but not locked.
3
Begin walking backward by taking small, powerful steps, driving through your heels and extending your knees and hips with each stride.
4
Maintain a consistent forward lean and keep your head up, looking straight ahead or slightly down, to ensure proper posture and balance.
5
Continue pushing the sled for the desired distance or duration, focusing on applying constant tension and power through your legs.

Tips

Focus on driving through your heels to maximize engagement of your quadriceps and glutes, rather than pushing off your toes.
Maintain a consistent slight forward lean throughout the movement to keep constant tension on the sled and your working muscles.
Take short, quick steps rather than long strides to maintain continuous power and prevent any loss of balance or momentum.
Breathe rhythmically, inhaling as you prepare to step and exhaling forcefully with each powerful push to maintain effort.

Common Mistakes

×Rounding the back reduces core stability and can strain your spine; instead, keep your spine neutral and core braced throughout the movement.
×Taking overly long strides reduces the continuous power you can generate and makes the movement less efficient; instead, take shorter, quicker steps to maintain constant force.
×Leaning too upright reduces the effective force you can apply to the sled; instead, maintain a consistent forward lean into the handles to maximize your push.