Backward Drag

What it is

This compound movement involves pulling a weighted sled backward across a set distance. It primarily targets your quadriceps, building strength and endurance. You will also engage your calves, glutes, hamstrings, and lower back, while your forearms work to maintain your grip. This exercise is excellent for improving athletic power and conditioning.

Technique tips

• Keep your chest upright and lean back slightly to optimize leverage.
• Drive through your heels with powerful, short steps.
• Maintain a consistent pace throughout the entire distance.
• Brace your core to protect your lower back as you pull.
• Grip the rope firmly; consider using wraps for heavier loads.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.