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.
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
Main muscles working (thicker lines)
Starting position
Face the sled holding the straps or handles with straight arms, sitting into a partial squat.
Lean back slightly and keep your arms straight.
Step backward, reaching with the toes and pushing through the front of the foot.
Straighten the knee on each step to drive the sled.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.