Bear Crawl Sled Drags

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

Movement guide

Bear Crawl Sled Drags

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

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

Bear Crawl Sled DragsBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Bear Crawl demonstrated on the 3D figure

3D demoBear CrawlIntermediate · No equipment

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

Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

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.

Add to a routine Log a session

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, Glutes, Hamstrings.

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 Bear Crawl Sled Drags work?

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

What equipment do I need for the Bear Crawl Sled Drags?

Other / check instructions.

Is the Bear Crawl Sled Drags 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 Bear Crawl.

How do I make the Bear Crawl Sled Drags harder?

Progress to the Bear Crawl, or add load, range or slower lowering once your form is solid.