Backward Drag
A beginner compound strongman exercise that works the quads.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Backward Drag
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Sled Drag - Harness
A beginner compound strongman exercise that works the quads.
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2
Sandbag Load
A beginner compound strongman exercise that works the quads.
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3
Bear Crawl Sled Drags
A beginner compound strongman exercise that works the quads.
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4
Sled Push
A beginner compound strongman exercise that works the quads.
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5
Tire Flip
An intermediate compound strongman exercise that works the quads.
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6
Car Deadlift
An intermediate compound strongman exercise that works the quads.
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7
Rickshaw Deadlift
An intermediate compound strongman exercise that works the quads.
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8
Yoke Walk
An intermediate compound strongman exercise that works the quads.
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9
Conan's Wheel
An intermediate compound strongman exercise that works the quads.
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10
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
Frequently Asked Questions
What muscles do backward drag work?
Backward Drag primarily works the quads. The calves, forearms, glutes, hamstrings and lower back assist as secondary muscles.
What equipment do I need for backward drag?
The source dataset does not record equipment for backward drag. Check the instructions above before you set up.
Backward Drag: is it suitable for beginners?
Yes. Backward Drag is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of backward drag?
Sled Drag - Harness, Sandbag Load, Bear Crawl Sled Drags train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my backward drag reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; backward drag can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Backward Drag with AI
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