Backward Sled Drag
Lean back and walk backward pulling the sled, staying low to overload the quads through knee extension.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the sled is taken or you want a change.
Questions
- What muscles does the Backward Sled Drag work?
- The Backward Sled Drag mainly works the quads.
- What equipment do you need for the Backward Sled Drag?
- A sled.
- How many sets and reps of the Backward Sled Drag?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Backward Sled Drag?
- ATG Split Squat, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.
Program it for your clients
Coaches add the Backward Sled Drag to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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