FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the backward drag, including tips, variations, and the muscle groups it targets.
Dragging a sled backward strengthens the entire lower body and is particularly effective for knee health and quad development.
Instructions
- Attach a rope or strap to a loaded sled and hold the handles firmly.
- Lean back slightly and walk backward using small, powerful steps.
- Keep tension in the rope and your core braced.
- Continue for the prescribed distance or time.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back