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Quads

Sled Drag Backwards

The Sled Drag Backwards is a strength exercise for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 19%, quads (vastus medialis) 17% and gluteus maximus 10%.

Level: BeginnerEquipment: Other equipmentMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Attach a strap with handles to the front of the sled and walk back until it is taut.
  2. Face the sled and hold the handles at arm's length at hip height.
  3. Sit into a quarter squat with the chest up and the back flat.
  4. Walk backward with short steps, pushing through the balls of the feet and straightening each knee.
  5. Keep moving for the set distance, then let the sled come to rest.

Tips

  • Stay low so the knees work through a full push on every step.
  • Keep the arms straight: they only hold the strap.
  • Look over the shoulder now and then to keep a straight line.

Common mistakes

  • Rowing the strap with the arms.
  • Standing up tall and losing the knee bend.
  • Letting the strap go slack between steps.

Muscles worked by the Sled Drag Backwards

  • Quads (vastus lateralis) Primary19%
  • Quads (vastus medialis) Primary17%
  • Gluteus maximus Secondary10%
  • Quads (rectus femoris) Primary9%
  • Calves (gastrocnemius) Secondary9%
  • Hamstrings (biceps femoris) Minor6%
  • Calves (soleus) Secondary6%
  • Adductors Stabilizer5%
  • Front delts Minor4%
  • Hip flexors Minor4%
  • Upper abs Stabilizer4%
  • Mid chest Stabilizer4%
  • Triceps (lateral head) Minor3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Walking backwards with the knees leading is almost pure quads. Driving a loaded sled is repeated single-leg hip and knee extension against friction, with the calves pushing off; there is no eccentric phase.

Sled Drag Backwards alternatives

Same equipment

Similar exercises

Frequently asked questions

What muscles does the Sled Drag Backwards work?

Mainly the quads (vastus lateralis), quads (vastus medialis) and quads (rectus femoris). The gluteus maximus, calves (gastrocnemius) and calves (soleus) assist.

Is the Sled Drag Backwards good for beginners?

Yes. The Sled Drag Backwards is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Sled Drag Backwards?

For example the Prowler Push, Sled Push and Sled Pull. They train mostly the same muscles.

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