Sled Drag

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Calves, Glutes, Hamstrings,
Equipment Sled
Emphasis Compound
Type Pull

Sled Drag Instructions

  • Attach the harness around your waist or over your shoulders. 
  • Facing away from the sled, make sure there is tension in the rope attached to the sled.
  • Assume a strong athletic stance: knees flexed, hips back, core is brace, chest is up and shoulders back.
  • Slowly walk forward, keeping tension on the rope at all times. Drive through the ball of your foot to pull the sled. Keep your neck in a neutral position.
  • Maintain postural integrity throughout the exercise. Never slumping or crouching. KEEP THE CORE TIGHT!
    • There can be a slight forward lean.


  • Start light. This exercise is extremely tasking!
  • Avoid leaning forward excessively.
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