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Sled Pull (Moving)
Weighted sled pull that drags resistance across distance, targeting hamstrings, glutes, quads, and core to build strength, power, and conditioning; effective for full-body endurance with low injury risk.
About Exercise
Equipment
Sled
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Forearms, Biceps, Calves
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 MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Quads
7/10Rectus Femoris, Vastus Lateralis
Lower Back
6/10Erector Spinae
Lats
6/10Teres Major
Abs
5/10Forearms
4/10Flexors
Biceps
4/10Calves
3/10Programming
Typical Rep Range
1-4 reps
Rest Between Sets
60-120 seconds • Shorter for conditioning, longer for strength
How to Perform
Load weight plates onto the sled and attach straps or ropes to it. Stand facing the sled in an athletic stance, grasping the straps with hands, feet shoulder-width apart, knees bent, core braced, and slight backward lean for tension.
- Drive through your heels to step backward while pulling the sled.
- Maintain a consistent backward lean to counterbalance resistance.
- Take deliberate, controlled steps without stopping if possible.
- Keep arms extended or slightly bent, pulling with your whole body.
- Hold neutral spine and engaged core throughout the movement.
- Continue backward for the desired distance.
Coaching Tips
Form Cues
- Drive through heels
- Brace core tight
- Pull with whole body
- Keep spine neutral
- Step deliberately
- Maintain tension
Breathing
Inhale during preparatory steps and exhale forcefully during each pull and drive.
Tempo
2-0-1
Range of Motion
Step backward continuously over 20-40 meters or until sled reaches you, keeping torso upright and knees from full lockout.
Safety
Safety Notes
- Start with light weight to master form
- Ensure clear path without obstructions
- Avoid jerky motions to prevent strain
- Use full body engagement, not just arms
- Progress load gradually
- Consult professional if back or knee issues exist
Spotting
Spotter not typically needed; assist by clearing path or helping reset sled, use safeties or spotter for heavy loads to prevent overpull.
Common Mistakes
- Rounding the back
- Pulling only with arms
- Jerky or uncontrolled steps
- Losing core engagement
- Poor foot placement leading to trips
- Excessive forward lean
When to Avoid
- Acute lower back injury
- Severe grip limitations
- Recent knee surgery
Flexibility Needed
- Adequate ankle dorsiflexion for stepping
- Hip flexion range for lean
Build Up First
- Basic hip hinge proficiency
- Familiarity with pulling mechanics
- Grip strength for straps
Also known as
Backward Sled Drag, Reverse Sled Pull, Weighted Sled Drag
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