Sled Pull
The backward sled drag, also called a sled pull, is walking backwards while pulling a loaded sled towards you by straps or handles. It works the quadriceps hardest, with the calves, shins and glutes helping, and it is used for leg conditioning and strength-endurance.
Also called: Prowler Pull, Reverse Sled Drag, Reverse Sled Pull, Backward Sled Drag · Equipment: cardio · Pattern: pull
Step by step
- Attach straps or a rope to a loaded sled and stand facing it, holding the handles with straight arms.
- Walk backwards until the straps are taut, then sit your hips slightly back with your chest up.
- Take short, deliberate steps backwards, pushing through the front of each foot.
- Straighten the front knee fully at the end of each step as the sled moves towards you.
- Keep your arms straight so your legs do the pulling.
- Keep a steady pace for the planned distance or time.
- Check the path behind you is clear before each length.
- Arms straight, legs do the work
- Short, steady steps backwards
- Straighten the knee on every step
- Chest up, hips slightly back
- Clear path behind you
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Quadriceps: vastus medialis | Prime mover | D |
| Quadriceps: vastus lateralis | Prime mover | C |
| Quadriceps: rectus femoris | Secondary | C |
| Tibialis anterior | Secondary | D |
| Gluteus maximus | Secondary | C |
| Gastrocnemius | Secondary | D |
| Forearm flexors | Stabiliser | D |
| Biceps brachii | Stabiliser | D |
| Erector spinae | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Pulling with the arms
Fix: Keep your arms straight and let your legs drive each step.
Short, choppy steps
Fix: Take deliberate steps and straighten the knee fully each time.
Leaning far back
Fix: Keep your chest up and hips only slightly back over your feet.
Walking into obstacles
Fix: Check the path is clear before each length and use an even surface.
What the research says
Rehab & prehab · first choiceGeneral fitness · first choiceEndurance · first choiceStrengthMuscle growthSport performanceFat loss & conditioning
- Evidence base — There is no research on backward sled dragging. An EMG study of forward sled locomotion found the thigh muscles' share of the work rose as sled load rose.
- Distance and load — A common approach is several lengths of 15–30 metres at a load that allows steady steps, with walking recovery between. There is no research comparing schemes for this drill.
- Pull only — The sled is only ever pulled, so the muscles never resist a load while lengthening, which many coaches use when they want leg work that adds little muscle soreness.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the sled pull in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.