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Exercises/Backward Sled Drag
QuadricepsBeginner

Backward Sled Drag

Walking backward while pulling a sled via straps or handles held in front of you. Emphasises the quadriceps with minimal knee stress.

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Primary muscles

  • Quadriceps

Secondary muscles

  • Calves (Gastrocnemius)
  • Glutes (Gluteus Maximus)
  • Forearm Flexors
  • Rhomboids
  • Tibialis Anterior
Sets
3–6
Duration
20–40 m
Rest
60–90s

How to perform

Backward Sled Drag movement

Main muscles working (thicker lines)

Starting position

Face the sled holding the straps or handles with straight arms, sitting into a partial squat.

  1. 1

    Lean back slightly and keep your arms straight.

  2. 2

    Step backward, reaching with the toes and pushing through the front of the foot.

  3. 3

    Straighten the knee on each step to drive the sled.

  4. 4

    Continue walking backward for the set distance.

Breathing: Breathe steadily with each step.

Coaching tips

  • Stay in a quarter squat

  • Arms straight

  • Small, quick steps

Common mistakes

  • Pulling with the arms instead of driving with the legs

  • Standing fully upright

  • Looking forward and walking into obstacles

Safety notes

  • Check the path behind you is clear before starting.

Details

Body parts
Lower Body · Quadriceps
Equipment
Sled
Movement
Locomotion · Conditioning
Exercise type
Conditioning
Training goals
Conditioning · Endurance · Rehab Support

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Forward Sled DragBeginner→
  • Lateral Sled DragIntermediate→
  • Sled PushIntermediate→

Similar Exercises

  • Bear Crawl Sled DragIntermediate→
  • Sled Overhead Backward WalkBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.