Reverse Sled Drag

The Reverse Sled Drag is a conditioning drill where you walk backward while pulling a sled with straps. It mainly works your quadriceps, with your calves and glutes helping out. The movement is low impact and builds leg strength endurance.

Attach the straps to the sled and stand facing it. Hold one strap in each hand with your arms straight, feet about hip-width apart, chest up, and hips and knees bent into a slight squat. Lean back just enough to feel tension on the straps.

Walk backward in small, controlled steps. Stay low, keep your weight through the mid-foot, and do not let the straps go slack. Pull steadily for the full distance, then set the sled down under control.

Breathe steadily and keep your core engaged as you move. To make it easier, reduce the sled weight or shorten the distance. To make it harder, add a little weight or drag farther, but start light and only progress when your form stays solid.

Fault: Standing upright and locking the knees. Fix: Stay low with a soft bend in your hips and knees the whole time.

Fault: Letting the straps lose tension. Fix: Lean back enough that the straps stay tight from the first step to the last.

Fault: Rising up at the end of each step. Fix: Drive through the mid-foot and maintain your low position throughout the drag.

Fault: Reaching forward or rounding the back. Fix: Keep your chest up and your arms extended, pulling from the legs rather than the shoulders.