Backward Sled Drag

Backward Sled Drag is a conditioning and strength – backward sled drag exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Gluteus maximus, Gastrocnemius, Core muscles
Exercise type: Conditioning and strength – backward sled drag

Exercise technique

Attachment
Secure the straps or handles to the sled and check the path you will walk backward along.
Grip
Hold the handles with both hands and take up the slack.
Stance
Bend your knees slightly and keep your torso tall.
First step
Step one foot backward and push through your forefoot against the ground.
Travel
Take short backward steps, extending each knee in turn to drag the sled.
Tension
Keep the strap taut and avoid jerking with your arms.
Stop
Shorten your steps to stop the sled and check your surroundings before turning.

Key technique points

Clear the backward travel path in advance.
Keep your steps small.
Maintain continuous strap tension.
Keep your knees aligned with your feet.
Do not shrug your shoulders.
Choose resistance that allows controlled steps.

Common mistakes

Not checking behind you

Do not begin walking backward without checking for obstacles.

Jerking the rope

Do not create slack with every step and pull the load with a sudden jolt.

Leaning too far back

Do not hang against the sled so far that you lose balance.

Taking large steps

Do not reach so far backward that you lose control of the supporting knee.

Rowing with the arms

Do not replace the leg-focused drag with repeated arm pulls.

Letting the knees collapse inward

Do not draw your knees toward each other while pushing.

Frequently asked questions