Zirv Fitness
Strength exercise

Sled Drag (Backward)

How to do it

  1. Face away from the sled with a harness or handles attached, gripping at hip height with arms extended.
  2. Set your feet shoulder-width apart and lean back slightly to load tension into the straps or handles.
  3. Drive backward step by step, pushing through the quadriceps and glutes while keeping the core braced.
  4. Keep the steps short and controlled, driving the heels down first with each backward stride.
  5. Maintain an upright torso and steady breathing rhythm as you cover the set distance.
  6. Avoid leaning too far back, which shortens the stride; keep the pace measured and consistent.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Sled
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight