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Exercises › Quads › Backward Drag

Backward Drag

Backward Drag is a beginner compound strongman that mainly works your quads, with help from your calves, forearms, glutes, hamstrings and lower back.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Backward Drag: starting position
Starting position
Backward Drag: end position
End position

How to do the 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.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: ForearmsSecondary: GlutesSecondary: HamstringsSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Backward Drag alternatives

Exercises that train the same main muscle.

Car DeadliftOther · IntermediateConan's WheelOther · IntermediateRickshaw DeadliftOther · IntermediateSandbag LoadOther · BeginnerSled PushOther · BeginnerTire FlipOther · Intermediate

FAQ

What muscles does the backward drag work?

It mainly works your quads; your calves, forearms, glutes, hamstrings and lower back assist.

How many sets and reps of backward drag should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the backward drag good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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