Sled Backward Drag
How to do it
Starting position
- Put on the sled harness at hip height.
- Take a step back from the sled so the strap is taut.
- Stand with your feet shoulder-width apart.
- Look straight ahead and keep your chest up.
Movement
- Take a big step backward with one foot.
- Step so your heel touches the ground first.
- Shift your weight backward and pull the sled.
- Walk backward in a steady rhythm, alternating your feet.
Breathing
Inhale as you step and exhale as you pull the sled.
Trainer tips
- Hook the harness around your waist and walk backward
- Maintain a shallow knee bend
Cautions
- Overarching your lower back can cause lumbar injury, so brace your abs.
- If your feet cross, there is a risk of falling, so keep your stride consistent.
- Taking too wide of a stance
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes |
| Equipment |  Sled or prowler |
| Movement pattern | Conditioning |
| Recommended distance | 10–20 m |
4 similar exercises
Representative exercise: Sled Backward Drag
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.