Backward Drag

A beginner strength exercise for the quads, calves, forearms, glutes, hamstrings and back.

Movement guide

Backward Drag

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Calves · Forearms · Glutes · Hamstrings · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Backward Drag demonstrated on the 3D figure

3D demoBackward DragBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Backward sled drag demonstrated on the 3D figure

3D demoBackward sled dragIntermediate · A sled

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Forearms, Glutes, Hamstrings, Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Sled Drag - Harness demonstrated on the 3D figure

3D demoSled Drag - HarnessBeginner · Other / check instructions

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Box drop landing demonstrated on the 3D figure

3D demoBox drop landingIntermediate · A step

3D demoBox jumpIntermediate · A bench or box

Depth jump demonstrated on the 3D figure

3D demoDepth jumpAdvanced · A step

Pistol squat demonstrated on the 3D figure

3D demoPistol squatAdvanced · No equipment

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Questions people ask

What muscles does the Backward Drag work?

Mainly the quads, with help from the calves, forearms, glutes, hamstrings and back.

What equipment do I need for the Backward Drag?

Other / check instructions.

Is the Backward Drag good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Backward sled drag.

How do I make the Backward Drag harder?

Progress to the Backward sled drag, or add load, range or slower lowering once your form is solid.