Backward Drag
The Backward Drag is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and forearms and glutes and hamstrings and lower back assist as stabilizers throughout the range of motion.
How to Backward Drag
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Backward Drag work?
The Backward Drag primarily works the Quadriceps. Secondary muscles include the Calves, Forearms, Glutes, Hamstrings, Lower Back, which assist during the movement.
Is the Backward Drag good for beginners?
Yes, the Backward Drag is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Backward Drag?
You need other to perform the Backward Drag. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.