GymPlan AISled Drag - Harness
Sled Drag - Harness is a beginner compound strongman that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the sled drag - harness
- To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
- Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.
Muscles worked
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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Start your free trialSled Drag - Harness alternatives
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Sled PushOther · BeginnerFAQ
What muscles does the sled drag - harness work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of sled drag - harness 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 sled drag - harness good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.