Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Backward Sled Drag

Also called Reverse sled drag

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also calves, glutes

You need

Sled

How to do itPictures · 3 steps
1Step back
2Step back
Main musclesAlso working
  1. 1Straps in hand, lean back slightly
  2. 2Walk backwards on the balls of your feet
  3. 3Keep the steps short and steady

Most common mistake

Leaning so far back that you pull with the arms.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For quads
#27 of 33
See the full list →
Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Target tensionGood
Loaded stretchFair
ProgressionStrong
Low costExcellent

Hard quad work with almost no knee stress. A favourite for sore knees.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • CSled PushOther

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