Smart Workout Diary

Backward Sled Drag

The backward sled drag is a loaded walking exercise performed while facing away from a weighted sled and pulling it behind you. It primarily trains the quadriceps while also challenging the glutes and calves, and can build lower-body strength, work capacity, and leg endurance.

Demonstration

Demonstration: Backward Sled Drag

Instructions

  1. Load the sled appropriately and attach the straps or handles securely.
  2. Stand facing away from the sled, hold the straps or handles, and walk forward until the straps are taut.
  3. Set your feet about hip-width apart, keep your chest tall, and brace your torso.
  4. Walk backward with short, controlled steps, driving through the full foot as you pull the sled.
  5. Keep steady tension on the straps, then stop under control before turning or releasing the handles.
Muscle Group
Quads
Other Muscle Groups
Glutes, Calves
Type
Strength
Mechanics
Compound
Movement Patterns
Locomotion
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Weight Sled
Difficulty
Beginner

Technique tips

  1. Use a load that lets you maintain smooth steps without leaning excessively backward.
  2. Keep your knees tracking in line with your toes as you step.
  3. Look over one shoulder periodically to monitor your path and avoid obstacles.
  4. Reduce the load or distance if your posture becomes unstable.
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