How to do a Sled Drag
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Sled
Workouts with Sled Drag
Instructions for Proper Form
Sled Drag is an explosive exercise that involves pulling a weighted sled across the ground, usually for a duration or distance. This full-body exercise targets the glutes, hamstrings, and back muscles, and it can easily fit into lower body or pull days. Sled Drags enhance functional strength and are often used to improve athletic performance and overall conditioning.
- Grab the sled by the handlebars or harness.
- Walk backwards with knees bent and hips back to pull the sled. Keep your back straight and core engaged through the exercise.
- Continue for an allotted distance or time.
Alternatives & Variations to Sled Drag
1. Leg Extension
99.4 mSCORESWAPPED 215 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
2. Machine Leg Press
95.1 mSCORESWAPPED 174 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
3. Sled Pull
25.9 mSCORESWAPPED 146 TIMESSled Pull is an explosive exercise that involves pulling a weighted sled, usually for a distance or duration. This compound movement primarily targets the legs and back, but also engages the core and arms for stability. It's an excellent exercise for building strength, power, and endurance. It's often used to improve sport performance, particularly in activities that require strong pulling movements.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 139 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Leg Press
99.7 mSCORESWAPPED 139 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
6. Air Squats
92.1 mSCORESWAPPED 128 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
7. Dumbbell Squat
94.1 mSCORESWAPPED 120 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
8. Hack Squat
90.1 mSCORESWAPPED 119 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.