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 basketball
#20 of 27
See the full list →
Research
57
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
TransferGood
Injury protectionStrong
PracticalityGood

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • SLateral BoundBodyweight
  • ASingle-Leg Calf RaiseDumbbell
  • BMedicine Ball Chest PassOther

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