Backward Drag
The Backward Drag is a beginner none (bodyweight) exercise that works the Quads, Legs, Calves, Forearms, Arms, Glutes, Hamstrings, Back. Follow the steps below or watch the demonstration.
Target musclesQuads, Legs, Calves, Forearms, Arms, Glutes, Hamstrings, Back
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Backward Drag
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.