Sled Drag (Backward) primarily works the quadriceps and glutes. It is categorized as a conditioning movement and uses Machine.
- Primary muscles
- quadriceps and glutes
- Equipment
- Machine
- Movement pattern
- conditioning
- Catalog difficulty
- 2 of 5
How to do Sled Drag (Backward)
- Face sled, straps or handles at hips
- Walk backward with deliberate steps
- Stay upright — don’t round forward
Common mistakes
- Too much lean — shorten load or distance
Muscles worked
The primary catalog target is quadriceps, with glutes also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Box Squat (Bodyweight) · Goblet Squat · Heel-Elevated Squat · Barbell Front Squat · Leg Press · Split Squat
Put Sled Drag (Backward) into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.