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Full body ยท Locomotion

Sled Drag

A compound locomotion exercise for the quads and hamstrings, done with a sled. It also works the glutes and forearms.

Sled Compound Weight and distance Also called: backward sled drag, sled pull

Muscles worked

Primary

Quads and Hamstrings

Do most of the work.

Secondary

Glutes and Forearms

Help during each rep.

  • QuadsFront of the thighsPrimary
  • HamstringsBack of the thighsPrimary
  • GlutesHips and seatSecondary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Load the sled. Start lighter than you think: surface friction changes how heavy it feels.
  2. Hold the straps or handles with long arms and lean back against the load.
  3. Walk backwards with short steps, pushing through the whole foot.
  4. Keep the chest up and the back flat; let the legs do the work.
  5. Go for distance. Pick a load you can move the whole way and log the weight and distance when you finish.

Common mistakes

  • Pulling with the arms. Arms stay long; the legs move the sled.
  • Rounding the back. Chest up and back flat, lighter load if it rounds.

Sled busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.