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.
Also called: sled pull, sled drags, backward sled drag
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 the Sled Drag
- 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.
Sled Drag muscles worked
The Sled Drag works the legs, hips and core.
Common Sled Drag 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.
Pairs well with
Sled Push
Pushing a loaded sled across the floor — builds full-body power and leg drive with almost no joint impact.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.
Illustrations: Exercise data by RepDB (repdb.co)