Backward sled drag

A compound exercise for the quads, with help from the glutes, calves. Equipment: sled.

Orbit

Drag to rotate

WorksQuadsGlutesCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold the sled straps facing the sled, arms straight.
Walk backwards with short, quick steps
Stay low and keep the straps tight

Muscles worked

Backward sled drag: 3D figure mid-rep with the quads highlighted

Quads · main
Glutes
Calves

Equipment

Sled

Alternatives

Exercises that train the same main muscles. See all backward sled drag alternatives.

Bike sprintsExercise bike
CyclingNo equipment
In-and-out squat jumpsNo equipment
SprintsNo equipment
Stationary bikeExercise bike
Treadmill sprintsTreadmill

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the backward sled drag in a plan that adapts

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