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Illustration of the Backward Sled Drag: Walk backwards, stay low, keep the straps tight - brutal on the quads and knee-friendly.
compound · Cardio

Backward Sled Drag

Backward Sled Drag is a compound cardio movement for quads, using Sled. 5 sets of 20-30m, 2 min rest.

Primary muscle
Quads
Equipment
Sled
Difficulty
Intermediate
Sets and reps
5 × 20-30m
Rest
120s
Force
pull

How to do it

  1. 1
    Set up

    Straps or handles in both hands, arms straight, lean back against the load.

  2. 2
    The cue that matters

    Walk backwards, stay low, keep the straps tight - brutal on the quads and knee-friendly.

  3. 3
    Work it

    5 sets of 20-30m, resting about 2 minutes between them.