FULL BODY · CARDIO
Sled Drag
A loaded dragging exercise that trains the lower body and work capacity.
Primary musclesGlutes, Hamstrings
Secondary musclesBack, Calves, Core
EquipmentSled, Rope or straps
DifficultyBeginner · Loaded Pull
How to perform
- Attach the rope or straps securely and establish a stable stance.
- Walk backward or forward depending on the setup while maintaining tension.
- Keep steps controlled for the planned distance.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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