Start
End
LegsBeginnerBodyweight
Backward Drag
الجر للخلف
Target Muscles
QuadsCalvesForearmsGlutesHamstringsLower Back
Blue = primary · Gray = secondary
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Get a personalized plan ›How to perform
- 1
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
- 2
Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
