Backward Drag
How to do the Backward Drag with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Forearms, Glutes, Hamstrings, Lower Back
Other
How to do the Backward Drag
- 1
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
- 2
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.
Log it, see it on your body.
Every Backward Drag set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Backward Drag fits
The Backward Drag shows up in training built around a specific goal. See how it fits:
More quads exercises
Backward Drag: common questions
What muscles does the Backward Drag work?
The Backward Drag primarily works the Quads. It also recruits the Calves, Forearms, Glutes, Hamstrings and Lower Back as supporting muscles.
Is the Backward Drag suitable for beginners?
Yes. The Backward Drag is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Backward Drag a compound or isolation exercise?
The Backward Drag is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Backward Drag with correct form?
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto. Follow the full step-by-step above for the complete movement.
Log your Backward Drag sets, free.
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