- EquipmentOther
- PatternHinge
- Repsheld for time
- Joint loadNone flagged
Attach a harness or straps to a loaded sled and hold them, facing the sled to walk backward or facing away to walk forward.
First cueWalk forward for the hamstrings and glutes, backward for the front of the thighs.
How to do the Sled Drag
Set up. Attach a harness or straps to a loaded sled and hold them, facing the sled to walk backward or facing away to walk forward.
- Lean slightly and start walking with steady steps.
- Keep tension on the straps.
- Keep going for the distance or time.
Form cues
- Walk forward for the hamstrings and glutes, backward for the front of the thighs.
- Keep the steps short and steady.
- Stay tall.
Common mistakes
- Jerking the sled.
- Rounding the back.
Muscles worked
Main target: Hamstrings. The hamstrings run down the back of the thigh. They bend the knee and extend the hip, which is why both a curl and a hinge train them.
On the way: Glutes and Calves.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Sled Drag, from the same catalog the StatBlockFit app logs.
- Back Squat Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Same legs session: it trains the abductors.
A complete workout around it
4 movements, the Sled Drag first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Sled Drag 3 × 30 to 60 s
- Back Squat 3 × 3 to 12 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Nordic Curl
Bodyweight
Gym or cable swap
Cable Romanian Deadlift
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Track it in StatBlockFit
In the StatBlockFit app the Sled Drag is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Sled Drag?
Set up: Attach a harness or straps to a loaded sled and hold them, facing the sled to walk backward or facing away to walk forward. Steps: 1. Lean slightly and start walking with steady steps. 2. Keep tension on the straps. 3. Keep going for the distance or time. Form cues: Walk forward for the hamstrings and glutes, backward for the front of the thighs. Keep the steps short and steady. Stay tall. Common mistakes: Jerking the sled. Rounding the back.
What muscles does the Sled Drag work?
It trains the hamstrings as its main target and works the glutes and calves on the way.
What can I do instead of the Sled Drag?
At home: Nordic Curl. In a gym: Cable Romanian Deadlift. Each trains the same main muscle.
What should I pair the Sled Drag with?
Good partners in the same workout are Back Squat, Cossack Squat and Hip Abduction.