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Backward Drag

QuadsOtherBeginnerCompound
Backward Drag — start position
Start
Backward Drag — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Forearms, Glutes, Hamstrings, Lower back

How to do it

  1. 01

    Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.

  2. 02

    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.

In the app

Backward Drag appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With kettlebell
With machine

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