Sled Drag
Weighted sled pull across a surface that targets quads, glutes, and hamstrings to build strength, power, and conditioning; low-impact with minimal eccentric loading for reduced soreness.
About Exercise
Equipment
Sled, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
6/10Erector Spinae
Calves
5/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
60-120 seconds • Adjust based on intensity and distance
How to Perform
Load weight plates onto a sled and attach a strap or harness. Stand facing the sled direction, lean forward slightly with core engaged and strap taut.
- Lean forward into the harness or grips with neutral spine.
- Drive through glutes and hamstrings to take powerful steps forward.
- Maintain constant tension on the strap without slack.
- Keep core tight and chest up throughout the drag.
- Continue at a steady pace for the set distance.
- Stop and reset the sled position safely.
Coaching Tips
Form Cues
- Drive through heels
- Core tight
- Neutral spine
- Powerful strides
- Constant tension
Breathing
Inhale during the recovery step and exhale forcefully during each drive.
Tempo
2-0-1
Range of Motion
Full stride from heel strike to toe-off, torso angled 30-45 degrees forward without rounding the back.
Safety
Safety Notes
- Start with light weight to master form
- Ensure strap length prevents sled from hitting feet
- Avoid on uneven surfaces
- Monitor knee and ankle comfort
- Use harness to reduce upper body strain
Spotting
No spotter needed; perform in open space with safeties like stopping distance markers.
Common Mistakes
- Rounding the back
- Letting strap slacken
- Jerking movements
- Leaning too far forward
- Uneven pacing
When to Avoid
- Acute lower back pain
- Knee joint issues
- Achilles tendonitis
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for stride
Build Up First
- Basic hip hinge proficiency
- Core stability competency
Also known as
Prowler Drag, Fitness Sled Pull, Weighted Sled Drag, Backward Sled Drag, Forward Sled Drag
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