Forward Sled Drag
Walking or sprinting forward while towing a sled attached to a harness or straps. Develops acceleration, posterior-chain drive and conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Calves (Gastrocnemius)
Secondary muscles
- Quadriceps
- Soleus
- Lower Back (Erector Spinae)
- Hip Flexors
- Sets
- 4–8
- Duration
- 15–30 m
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Attach the sled to a waist or shoulder harness, or hold straps at your sides, and face away from the sled with the line taut.
Lean forward slightly from the ankles.
Drive forward with powerful steps, pushing the ground back.
Pump the arms as you would when running or walking briskly.
Continue for the set distance with a consistent lean.
Breathing: Breathe hard and rhythmically during the drag.
Coaching tips
Lean into the harness
Push the ground back
Punch the arms
Common mistakes
Loading so heavy that sprint mechanics break down
Bending at the waist
Overstriding
Safety notes
Use a light load for sprint work so running mechanics stay intact.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.