# Sled Drag Backward

URL: https://heatsy.app/ex/sled-drag-backward

Also known as: Backward Sled Drag, Reverse Sled Drag, Backward Sled Pull, Sled Drag Backward Walk, Sled Drag Backwards, Sled Backward Drag, Backward Drag, Sled Backward Walk, Sled Backward Walks, Backward Sled Walk, Reverse Sled Walk

Body region: Legs, Glutes

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Gluteus Maximus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Equipment

- Sled Machine

## Technique

1. Attach the straps or a harness to a sled and stand facing it, holding the straps with the arms extended.
2. Lean back slightly with the knees bent and the chest tall.
3. Walk backward and pull the sled toward you, driving through the quads on each step.
4. Take steady, controlled steps along a clear lane.
5. Walk the distance, then rest and reset.

### Cues

- Keep the steps short and the tension constant.
- Keep the chest up.
- Make sure the lane is clear behind you.

### Common mistakes

- Taking long, uncontrolled steps.
- Leaning the torso forward and rounding the back.
- Using a load so heavy that the knees collapse.

## Alternatives

- [Sled Drag Forward](https://heatsy.app/ex/sled-drag-forward)
- [Sled Push](https://heatsy.app/ex/sled-push)