Carry & Anti-Movement Core · Intermediate
Backward Sled Drag
Isolation carry & anti-movement core exercise using sled.
- Movement pattern
- Carry & Anti-Movement Core
- Difficulty
- Intermediate
- Equipment
- Sled
- Mechanics
- Isolation
- Sides
- Alternating
- Main plane
- Sagittal
How to do the Backward Sled Drag
Setup
Facing the sled, straps or handles held in both hands, arms extended toward the sled.
Walk backward with controlled steps, keeping tension on the straps/handles throughout.
Keep your knees slightly bent and your posture upright -- this variant is commonly used to emphasize the quads through knee extension as you step back.
Common mistakes
Leaning back excessively to help drag the sled instead of maintaining an upright posture with braced knees.
Taking steps that are too long, which reduces control and tension consistency.
Muscles worked
How the knowledge graph models this movement
Knee extension
Hip extension