Backward Sled Drag

How to perform the Backward Sled Drag

1. Face the sled, grip the straps or handles with arms extended, sit the hips back slightly, and take the slack out of the line.
2. Brace the trunk and walk backward, driving through the quads by extending the knees against the sled on each step.
3. Lean back against the load and take short, controlled backward steps, keeping the arms straight so the legs, not the biceps, do the work.
4. Keep a continuous quad-driven pull for the whole effort; backward dragging works the quads hard, so stay smooth rather than snapping into each step.
5. Cover the target distance or time and record the load with the distance or time. The backward drag carries load but no reps.

Default progression: manual.

Common mistakes

• •Bending the arms to haul the sled with the biceps instead of keeping them straight and driving with the quads.
• •Standing too tall so the knees barely extend, taking the quads out of the movement.
• •Snapping into each backward step rather than taking short, smooth, controlled ones.
• •Letting the lower back round from leaning back too far instead of bracing and sitting the hips back slightly.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Back Squat

Quads · Barbell

Leg Press

Quads · Machine

Bulgarian Split Squat

Quads · Dumbbell

Goblet Squat

Quads · Dumbbell

Leg Extension

Quads · Machine