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Sled Pull (Moving)
A locomotion exercise involving dragging a weighted sled backward while facing it, primarily targeting the quads and glutes to build leg strength and conditioning.
About Exercise
Equipment
Sled
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Forearms, Biceps, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Quads
7/10Rectus Femoris, Vastus Lateralis
Lower Back
6/10Erector Spinae
Lats
6/10Teres Major
Abs
5/10Forearms
4/10Flexors
Biceps
4/10Calves
3/10Programming
Typical Rep Range
1-4 reps
Rest Between Sets
60-120 seconds • Shorter for conditioning, longer for strength
How to Perform
Attach handles or straps to a loaded sled. Stand facing the sled holding the handles with arms extended, feet shoulder-width apart, and knees slightly bent.
- Sit back slightly into a quarter squat position with arms straight and core braced.
- Drive through the toes and balls of your feet to take a deliberate step backward.
- Fully extend the knee of the working leg to push the ground away.
- Maintain a consistent rhythm, keeping the hips low and chest up.
- Continue walking backward for the desired distance or time.
Coaching Tips
Form Cues
- Knees over toes
- Keep arms straight
- Drive backward
- Chest up
- Don't round back
Breathing
Breathe rhythmically, matching your breath to your steps; exhale on the exertion of the step.
Tempo
1-0-1
Range of Motion
Continuous backward steps until the target distance is covered.
Safety
Safety Notes
- Ensure the path behind you is clear of obstacles.
- Start with a manageable weight to ensure proper knee tracking.
Spotting
No spotter required.
Common Mistakes
- Pulling with arms instead of legs
- Standing too upright
- Rounding the upper back
- Taking steps that are too long
When to Avoid
- Acute lower back injury
- Severe grip limitations
- Recent knee surgery
Flexibility Needed
- Adequate ankle dorsiflexion for stepping
- Hip flexion range for lean
Build Up First
- Basic hip hinge proficiency
- Familiarity with pulling mechanics
- Grip strength for straps
Also known as
Backward Sled Drag, Reverse Sled Pull, Weighted Sled Drag
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