Sled Drag
Dragging a loaded sled by a strap or harness — targets the legs from a different angle than pushing, with a strong quad and hip flexor demand.
Equipmentsled
Muscleslegshipscore
Setup
Attach the strap or harness to the sled. Face away from the sled (for a backward drag) or toward it, with tension already on the strap before you start moving.
How to do it
- Take controlled steps, keeping tension on the strap throughout.
- Drive through the heels and stay low through the hips.
- Keep the core braced and chest up.
- Cover the full distance at a steady pace.
Common mistakes
- Letting the strap go slack between steps.
- Rounding the lower back to pull harder.
- Rushing the steps and losing control of the sled.
Scale it
Easier: Lighter load, shorter distance.
Harder: Heavier load, or add a pause every few steps.