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Backward Drag, starting position 
Backward Drag, finishing position
StrongmanbeginnerOther
Backward Drag
Primary
Quadriceps
Secondary
Calves, Forearms, Glutes, Hamstrings, Lower Back
Equipment
Other
Level
beginner
Backward Drag demonstration
How to Perform
- 1Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
- 2Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsCalvesForearmsGlutesHamstringsLower Back
Exercise Details
- Category
- Strongman
- Force
- pull
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Backward Drag work?
Backward Drag primarily targets the Quadriceps. It also works the Calves, Forearms, Glutes, Hamstrings, Lower Back as secondary muscles.
What equipment do I need for Backward Drag?
Backward Drag requires Other.
Is Backward Drag suitable for beginners?
Yes, Backward Drag is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Backward Drag
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.